Wednesday, November 27, 2013 WOD: (4 of 17 week strength cycle)

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

Running WOD: Run 1 mile, 50-air squats, 50-walking lunges (1R+1L=1rep)

Strength:
5-3-2-1-1-1 clean and jerk
5-3-2-1-1-1 press
4 x 10 side laterals (db)
4 x 8 skull crushers (heavy)
3 x max reps, hand release push-ups
3 x 5 plyometric push-ups

Honor WOD: "Kenneth Kumpel" 3RFT, 135# bear complex (6 reps), 100m bear crawl