Monday, November 18, 2013 WOD: (Week 3 of 17, Strength Cycle)

Warm-up: 10-jumping jacks, 10-air squats, 5-inchworms, 10-sit-ups, 10-push-ups, 200m jog or 250m row. Burgener warm-up.

Running WOD: 15 x 50m sprint w/ :45 rest between sets

Strength: 
6-5-4-3-2 of squat cleans. End with 90% of 1RM
5-4-3-2-1 of snatch. End with 95% of 1RM
8-6-5-4 of weighted dips
3 x 8 skull crushers
3 x 10 barbell curls
3 x 10 hammer curls, dumbbells

Honor WOD: "Matthew Rogan", 15-185# back squats, 400m run, 10-225# back squats, 400m run, 5-275# back squats, 400m run