13 08 2011 WOD 8/13 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: Mobility!!! CrossFit Frisbee Football!!! Click Image