Former WOD's Benchmark WOD Friday 1/3/14 by cmittel • January 2, 2013 Warm Up 500m Row 3x<10PT, GM, RH, OHS> 5min Shoulder Prep bands Skill Progression OH Squat take 8 min empty bar to WOD wgt OHS 5 reps add weight…. WOD “Nancy” 5rft 15 OHS 95/65 400m run