WOD Wed. 07/14/10 Posted on July 13, 2010July 13, 2010 by admin Skill/Review/Recovery Day HSPU & Muscle-up skill focus Run 1600 M – benchmark run Photo: Pat Q. wonders why he picked a 25 min. AMRAP for his first CF workout. Great job Pat! QOD: What… is the air-speed velocity of an unladen swallow? Posted in Arlington Heights WOD, Uncategorized.