30 Oct /0 Comments/WOD W.O.D. 10/30/14 Warm Up: 400m run then 3rds of 5 pull-ups, 10 sit-Ups, 10 PVC pass throughs, 10 PVC OHS. GHD hip extensions 10.10.10 Skill: Overhead Squat 2-2-2-2-2 WOD: 4rds FT of 15 Squat Clean & Jerk (135/95), 15 GHD Situps