Monday, December 2, 2013 WOD: (5 of 17 week strength cycle)

Warm-up: 2rds, 10-jumping jacks, 5-push-ups, 5-air squats, 5-sit-ups, 20-pass throughs, 200m jog or 250m row

Renegade Rowing WOD: 3rds, 3 minutes on, one minute off. Max effort.

or

Running WOD: 20 minutes, easy jog

Strength: 
3 x 10 good mornings (light)
5 x 8 deadlift @ 60%
5 x 10 stiff legged deadlifts
5 x 5 power snatch @ 75%
3 x 25 back extensions

Honor WOD: "Robert King Jr.", AMRAP10, 5-press @ 60%, 5-sit-ups, 5-handstand push-ups, 5-sit-ups

We are going a little lighter this week.