November 11, 2013 WOD: (2 of 17 week strength cycle)

Renegade Rowing WOD: 4 x 10 minute row w/1 minute rest in between sets  OR Running WOD: 2 mile easy jog

 

Strength:

8-6-5-4 of Bench Press

3 x 8 of Incline press, dumbbell or barbell, heavy

3 x max hand release push-ups

4 x 10 Skull crushers

4 x 10 Push downs

3 x max dips

 

Honor WOD: "Vernon Richard", AMRAP10, 5-Push jerks @ 155#, 12-grasshoppers