November 7, 2013 WOD: (1 of 17 week strength cycle)

Running WOD: 21 minute treadmill interval.  2 minute warm-up, then 4 rounds of 1 minute @ 4mph, 1 minute @ 5mph, 1 minute @6mph, 1 minute @7mph, then 1 minute @10mph, then 2 minute cool-down walk.  Change speed up as you deem necessary.

Strength: Off day

Metcon: 13.4 Crossfit Open, AMRAP7, 135# clean and jerk, T2B, 3-3, 6-6, 9-9, 12-12, 15-15, 18-18, etc.. until 7 minutes is up

Honor WOD: "Robert Regan", 30-225# back squats, 1 mile run