12 11 2014 WOD 11.12.14 Workout of The Day Speed: WOD 1: 12^1 Russian KB swings, 2/1.5 pood Run 40 yard 4 touch shuttle between each set WOD 2: AMRAP in 17 minutes: 3 bar muscle ups or 5 toes 2 bar 7 medball slams 10 grappling shoot throughs Post times to comments.