Saturday, December 7, 2013 WOD: (5 of 17 strength cycle)

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

Honor WOD: "Thomas Kelly, Ladder 15", 135# OHS, bar facing burpees. Pyramid. 10-9-8-7-6-5-4-3-2-1 OHS, 1-2-3-4-5-6-7-8-9-10 bar facing burpees. Alternate exercises. 10-OHS, 1-bar facing burpee, 9-OHS, 2-bar facing burpees, etc.....