26 09 2011 WOD 9/26 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: 6 Rounds for Time of: 200m- Run 30- Double Unders 1- Rope Ascent Click Image