12 07 2012 WOD 7.12.12 Daily Info and Workout,Uncategorized By admin 0 Pre-WOD: Warm-up/Stretch Strength: Bench Press 5×5 WOD: 1 round every min on the min for 18 mins. 2- Strict Pull-ups 4- Burpees 6- Air Squats Every not completed round = 100m Run Penalty Post WOD: Stretch and Mobilize!