Thursday, November 21, 2013 WOD: (3 of 17 week strength cycle)

Warm-up: 2rds, 10-jumping jacks, 10-pass throughs, 5-push-ups, 10-sit-ups, 5-inchworms, 10-air squats, 200m jog or 250m row.

Running WOD: 4rds, 400m run, 50-air squats, 50-singles (jump rope)

Strength: Off day

Metcon: 5RFT, 300m row, 15-push press @ 95#

Honor WOD: "Stephen Russell", 100-35# db squat cleans. After the first minute perform 3 burpees EMOM (every minute on the minute) until you have completed 100 squat cleans.