03 09 2013 WOD 9.4.13 Daily Info and Workout,Uncategorized By admin 0 Pre-WOD: Coach led Warm-up Strength: Front Squat 5×5 @ 70% 70% is of your 1RM and is done across all sets MetCon: 3 Rounds for time of: 4- Deadlifts 215/275 400m- Run 12- Knees 2 Elbows Post Total Time….