November 13, 2013 WOD: (2 of 17 week strength cycle)

Renegade Rowing WOD: 3RFT, 750m row, 15-deadlifts @ 40% of 1RM

 

Strength:

8-6-5-4 of Deadlift

8-6-5-4 of Press

3 x 5 of Pendlay rows

3 x 5 of Upright rows, barbell

3 x 10 of Pull-ups, strict

3 x 10 of Side laterals

 

Honor WOD: "Joseph Rivelli, Jr.", 3rds, 12-275# deadlifts, 24-24" box jumps