10 08 2011 WOD 8/10 Daily Info and Workout By admin 0 WARM UP: Run 200m or 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: 4 rounds for time: Row 500m Rest 3mins. Then 30 KB Swings 2 pood/ 1.5 pood Click Image