Monday, December 9, 2013 WOD: (6 of 17 week strength cycle)

Going heavy, heavy this week. Work up to 1 rep max plus anymore that you think you can get on the major lifts this week.

Warm-up: 2rds, 250m row or 200m jog, 10-jumping jacks, 20-pass throughs, 10-push-ups, 10-air squats, 5-inchworms, 10-sit-ups

Renegade Rowing WOD: 4 x 10 minute w/1 minute rest

OR

Running WOD: 4rds, 400m run, 50-singles, 40-air squats, 30-sit-ups, 20-push-ups, 10-burpees

Strength:
3 x 10 good mornings w/45# bar
5-3-2-1-1-1 Deadlifts
5 x 5 Pendlay Rows
4 x 8 Lat pull-downs
3 x 10 strict pull-ups (any grip)
3 x 20 back extensions

Honor WOD: "Richard Kelly, Jr.", 30-power snatches for time @ 80% of 1 rep max snatch