27 09 2011 WOD 9/27 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: “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans #95/#135 Click Image