Wednesday by | Nov 2, 2010 | Workout of the Day Wed. Nov 3 2010 Warmup: Shoulder Mobility Practice Rope Climbing – 5 minutes. Lift: 5-3-1 Press WoD: For TIme (alternating exercises): 25-20-15-10-5 Push Press (75/53) 10-20-30-40-50 Walking Lunge Renee goes in for knee surgery today from the skydiving injury. Wish her luck and a speedy recovery!