11 09 2011 WOD 9/12 Daily Info and Workout,Uncategorized 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 Agility Work: 4-rounds Cone Drill and 1-Agility Ladder WOD:5 Rounds for Time of: 40- Double Unders 30- Box Jumps 20/24in 20- KB Swings 1/1.5pood Click Image