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

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

Renegade Rowing WOD: 10 x 500m row w/2:00 rest

Strength: Off day

Chipper: Run 1 mile, then, 4rds, 25-24" box step-ups, 15-push-ups, 15-air squats, 20-sit-ups, 10-calf raises

Honor WOD: "Thomas Kennedy", 20-185# deadlifts, 25-double unders, 15-185# push press, 50-double unders, 10-185# squat cleans, 100-double unders