November 4, 2013 WOD: (1 of 17 week strength cycle)

Renegade Rowing WOD: 10 x :30 on/:30 off, max effort

Strength: 

7-6-5-4-3-2-1-2-3-4-5-6-7 of deadlift

4 x 5 of Pendlay row

4 x 5 of weighted pull-ups

4 x 5 of lat pulls

3 x 8 of barbell curls

4 x 10 of hammer curls, dumbbells

 

Honor WOD: "Edward Rall" 3RFT, 5-power cleans @ 80%, 10-ring pull-ups