Friday, November 15, 2013 WOD: (2 of 17 week strength cycle)

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-inchworms, 10-sit-ups, 10-push-ups, 200m jog or 250 row.

Renegade Rowing WOD: 5RFT, 250m row, 10-25# goblet squats to the erg seat.

Strength: 
8-6-5-4 of back squat. End with 90% of 1RM
3 x 10 front squat @ 70% of 1RM
8-6-5-4 of stiff legged deadlifts (heavy as possible)
3 x 10 of walking lunges (1R+1L=1rep) @ 40% 1RM of front squat
3 x 10 of box jumps @ 30" (full depth squat, pause 1 full second, explode to the top of the box from the squat)

Honor WOD: "Michael Roberts, L35", 20-185# S2O (shoulder to overhead) from the ground, 40-burpees