November 12, 2013 WOD: (2 of 17 week strength cycle)

Running WOD: 4rds, 10-push-ups, 20-air squats, 30-sit-ups, 400m run

 

Strength: Off day

 

Metcon: 21-18-15-12-9-6-3 of 225# deadlift, 24" box jumps

 

Honor WOD: "James Riches", max reps of Bench Press w/225#