18 10 2012 WOD 10.18.12 Daily Info and Workout,Uncategorized By admin 0 Pre-WOD: Warm-up/Stretch WOD: Bench Press 5×5 then.. 13 minute AMRAP 6 – KB Swings 35/53 11 – Ring Dips 6 – Wall Balls 10/14 Post WOD: Stretch and Mobilize!