Friday, December 6, 2013 WOD: (5 of 17 week strength cycle)

Warm-up: 2rds, 15-jumping jacks, 5-inchworms, 10-air squats, 5-push-ups, 10-sit-ups, 200m jog or 250m row.

Running/Rowing WOD: 6rds, either 400m run or 500m row, 25-sit-ups

Strength: 
5 x 5 box squats @ 65% of 1RM of back squat (2 second pause on box)
3 x 10 walking lunges w/barbell (1R+1L=1rep)
5 x 8 front squat @ 50%
4 x 10 stiff legged deadlifts
3 x 15 back extensions
4 x 20 calf raises

Honor WOD: "Thomas Kelly", 15-12-9 155# thrusters, 45# weight pull-ups (strict)