November 8, 2013 WOD: (1 of 17 week strength cycle)

Renegade Rowing WOD: AMRAP10, 250m row, 2-HSPU's.  Add 2 HSPU's (handstand push-ups) per round completed

Strength: 7-6-5-4-3-2-1-2-3-4-5-6-7 of Back squat.  Top out @ 90% of 1RM

4 x 25m walking lunges w/45# plate held either to chest or overhead

10-8-6-4-2 of stiff legged deadlifts.  Add weight each round

5 x 15 Calf raises

Honor WOD: "Christian Regenhard", @115#, 10-Press, 15-OHS, 20-Push press, 25-Front squats, 30-Push jerks, 35-Back squats