13 07 2011 WOD 7/13 Daily Info and Workout By admin 0 Warm up: Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: “Fran” For Time 21-15-9 reps of Thrusters #65/#95 Pull-ups Click Image