Wednesday, December 4, 2013 WOD: (5 of 17 week strength cycle)

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

Running WOD: 30 minute run/walk, 10rds, 2 minute run/1 minute walk

Strength: 
5 x 8 Bench press @ 65%
4 x 6 Incline press, dumbbells, moderate weight
3 x 10 Dumbbell flyes
4 x 8 skull crushers (heavy)
4 x 10 push downs (heavy)
3 sets, max hand release push-ups

Honor WOD: "Ronald Kerwin", 20-95# power snatches, 5-burpees, 15-105# power snatches, 10-burpees, 10-115# power snatches, 15-burpees, 5-135# power snatches, 20-burpees