“Firebird” Complete 5 rounds for time of: 800m run 5 muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9′) 30 double unders WOD Notes:  This is the third offering of ICA’s House WOD!  There will be no coach-led warm up today.  Please show up at least 30 minutes prior to your heat … Continue reading Daily WOD – Nov 28, 2013