23 06 2013 WOD 6.23.13 Workout of The Day -2 min. Achilles Plank -5 min. RC WarmUp + PVC W.O.D. -200 m Sprint/AFAFP -Immediately followed by: 15 min. AMRAP of: -Ball Slam x5 -Butterfly SitUp x9 -Push Up x13 -Immediately followed by: 200 m Sprint/AFAFP **Clock starts with sprint.