10 03 2013 WOD 3.10.13 Workout of The Day WarmUp:Focus on-Achilles in Plank Position x2 minutes – Flexion/Extension/Slow Then: 5 min RC WarmUp +PVC BuyIn/CashOut: 750m Row WOD-5 RFTx 1 arm KB row right x9 Butterfly SitUp x15 1 arm KB row left x9 HR PushUp x15