Friday, November 29, 2013 WOD: (4 of 17 week strength cycle)

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

Renegade Rowing WOD: 4 minutes max distance row, then, tabata air squats, then, 4 minute max distance row.

Work up to 5 rep max on back squat, then 5 x 5 back squat with that weight
5 x 10 stiff legged deadlifts
5 x 5 36" box jumps (place 45# bumper on top of 30" box

Honor WOD: "William Krukowski" AMRAP10, 5-225# back squats, 10-24" box jumps, 15-broomstick OHS, 20-walking lunges (1R+1L=1rep)