18 02 2017 WOD 02.18.17 Workout of The Day After warm up: 2 minute foam roll: IT bands Calves 2 minute Achilles plank Speed: Head 2 head, 7 per athlete: 100y shuttle , (25y X4) WOD: “Helen” 3 rounds for time 400m run 21 American swings, 1.5/1 pood 12 pull-ups Post loads and times to beyond the whiteboard.