23 04 2017 WOD 04.23.17 Workout of The Day Warmup: Foam rolling barrage, 2 minutes each side: IT bands Adductors Calves Lats Buy in/cash out: 1000m row for time WOD: AMRAP in 20 minutes: 10 Wallball, 20/14lba 20 Russian twist, 20/14lbs 10 Wallball sit-ups, 20/14lbs 20y Bear crawl Post total rounds to beyond the whiteboard.