16 07 2012 WOD 7.16.12 Daily Info and Workout,Uncategorized By admin 0 Pre-WOD: Warm-up/Stretch Strength: Back Squat 5-5-3-3-3 WOD: 3rds For Time: 500m- Row 7- Muscle-ups (scaled= sub 9 dips for M/U) Post WOD: Stretch and Mobilize!