Wednesday, November 20, 2013 WOD: (3 of 17 week strength cycle)

Warm-up: 2rds, 10-jumping jacks, 20-pass throughs, 10-push-ups, 10-air squats, 10-sit-ups, 200m jog or 250m row

Running WOD: 6rds, 3 minute run, 2 minute walk

Strength:
6-5-4-2 of Press. End with 90% of 1RM
6-5-4-2 of deadlifts. End with 90% of 1RM
3 x 5 clean and jerk
3 x 8 of upright rows
3 x 8 of side laterals
2 sets maximum reps of strict pull-ups

Honor WOD: "Paul Ruback" 25-back squat @ 80%. Do not rack the weight until all 25 reps are completed.