Friday, November 22, 2013 WOD: (3 of 17 week strength cycle)

Warm-up: 2rds, 10-jumping jacks, 5-inchworms, 10-air squats, 10-sit-ups, 10-pass throughs

Renegade Rowing WOD: 5 x 500m row w/1:30 rest. All out effort.

Strength: 
5-4-3-2-1 Back squat. Last set of 1 should be @ 95% of 1RM
3 x 10 stiff legged deadlifts (Heavy)
3 x 5 OHS @ 80%
3 x 8 stationary lunges @ 135# (1R+1L=1 rep)
3 x 15 standing calf raises
3 x 10 box over jumps @ 24" (jump all the way over the box, working explosion)

Honor WOD: "Michael Russo", 5rds, 10-225# burpee deadlifts, 10-calorie row (or 25-45# SDHP w/barbell)