Thursday, December 12, 2013 WOD: (6 of 17 week strength cycle)

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

Running WOD: 4rds, 200m run, 20-air squats, 200m run, 10-walking lunges (1R+1L=1rep)

Strength: Off day

Metcon: 50-40-30-20-10 of calories on the rower, air squats and double unders

Honor WOD: "Michael Lyons", 5rds, 3-225# C&J, 6-Handstand Push-ups, 9-24" burpee box jumps