Tuesday, December 3, 2013 WOD: (5 of 17 week strength cycle)

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

Renegade Rowing WOD: 4 x 1k row w/4:00 rest

Strength: Off day

Metcon: 800m run, 30-135# squat clean thrusters, 1000m row

Honor WOD: "Michael Kiefer", EMOM20, odd minutes, 5-bench press @ 65% of 1RM, even minutes, 8-hand release push-ups