15 09 2013 WOD 9.15.13 Workout of The Day WarmUp: 2m AP 30/20/30 300m Row *Push/Pull -1m Dead Hang + 1m OH Plate Hold (45/25) x2 rds WOD *5 RFTx Dumbbell (30/20) Rt. Arm Row x7 Rt. Arm Thruster x7 Lt. Arm Row x7 Lt. Arm Thruster x7 x50 BFly sit-ups immediately @ end of WOD