Tuesday, November 19, 2013 WOD (3 of 17 week strength cycle)

Warm-up: 2rds, 5-jumping jacks, 5-push-ups, 5-sit-ups, 5-air squats, 200m jog or 250m row.

Renegade Rowing WOD: 5 x 500m. Rest as needed between sets. All out effort.

Strength: Off day

Metcon: 3rds, 25-wall ball, 20-sit-ups, 15-1.5 pood KBS

Honor WOD: "Nicholas Rossomando", 3rds, 5-push press @ 75% of 1RM, 10-24" burpee box jumps