30 11 2014 WOD 11.30.14 Workout of The Day Warmup: 2 minute Achilles Plank 5 minute RC WarmUp (standard) + PVC Shoulders BuyIn 4 rounds of: -20m Bear Crawl Forward -20m Bear Crawl Backward WOD x200m Row x20 WBS (30/20/14) x10 Candlestick *4 RFTx