Monday, November 25, 2013 WOD (4 of 17 week strength cycle)

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

Renegade Rowing WOD: 2 x 15 minute row w/5 minute rest (each piece, 5' @ 18 s/m, 5' @ 20 s/m, 5' @ 22 s/m)

or

Running WOD: 1.5 mile run, hard as possible

Strength: 
5-3-2-1-1-1 of deadlifts (last three sets of 1, finish @ 95+%)
5 x 5 stiff legged deadlifts (heavy)
5 x 5 Pendlay row (heavy)
10 x 5 strict pull-ups
4 x 8 barbell curls (heavy)
3 x 10 hammer curls db

Honor WOD: "Vincent Kane", tabata air squats, 20-135# snatches, tabata push-ups, 20-135# thrusters