Wednesday by | Oct 12, 2010 | Workout of the Day Wednesday Oct 13 2010 Warmup & Skills: 2 x through circuit: Run 400m 10 Knees to Elbows 10 Jumping Muscle Ups / Progressions 10 Back Extension (NOT hip extension) WoD: AMRAP 15 Minutes: 7 Ring Dips 7 Pullups 7 Kettlebell Swings (32/24k)