October 31, 2012 By : piyushcfh Categories : Daily WODs Comments : (0) Wednesday Warm up 2 rounds of 100 skips 20 sit ups 10 back extensions Skill –> Wall ball shots WOD Karen – 150 wall ball shots for time (10kg, 7kg) After Bash 3min plank hold and team CFH ended up doing some Gangnam Style After Party.