23 07 2011 WOD 7/23 Daily Info and Workout By admin 0 WARM UP: 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: Mobility-20min Improve Overhead Position CrossFit Kick Ball 30min Click Image