Tuesday, December 10, 2013 WOD: (6 of 17 week strength cycle)

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

Renegade Rowing WOD: 5 x 800m w/2 minute rest.

Strength: Off day

Chipper: 100-push-ups, rest 1 minute, 80-air squats, 1 minute rest, 60-sit-ups, 1 minute rest, 40-air squats, 1 minute rest, 20-burpees

Honor WOD: "Joseph Angelini Sr.", 20-135# power snatches, 15-225# clean & jerk, 10-315# back squats, 5-405# deadlifts. (Alternate weights: 95,135,185,225 or 95,185,275,365)