07 09 2012 Infidel Friday! Workout of The Day 5 min RC WarmUp +PVC +1min plank holds x2 BuyIn/CashOut: 400meter Sprint (Not a jog or run – a SPRINT) STRENGTH Novice:Kipping PullUp Intermediate:PullUp Negatives/Max Dead Hang x3 Advanced:Weighted PullUp 3-3-2-2-1 WOD: “KAREN” Wall Ball x150 FTx (20/14) Immediately followed by – DU x150