Wednesday, December 11, 2013 WOD: (6 of 17 week strength cycle)

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

Renegade Rowing WOD: 4rds, 500m row, 10-35# goblet squats, 10-1.5 pood KBS, 10-sit-ups

Strength:
5-3-2-1-1-1 Push Press (end last sets of 1 as heavy as possible)
5 x 8 Upright rows with barbell (heavy)
4 x 8 Bent over rows (barbell, heavy)
3 x 10 Side laterals, dumbbell
4 x 5 Barbell curls (heavy as possible)
5 x 10 Hammer curls, dumbbells

Honor WOD: "Patrick O'Keefe", 5rds, 10-135# thrusters, 400m run, 25-double unders