07 10 2013 WOD 10.07.13 Workout of The Day Strength: Front squat, 5-5-5-5, 3 second pause at bottom WOD: 21-15-9 reps for time of: Kettlebell flip squats 1.5/1 pood Toes 2 Bar *after all reps are completed, immediately run 400m Post loads and times to comments.