Friday, December 13, 2013 WOD: (6 of 17 week strength cycle)

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

Renegade Rowing WOD: 5RFT, 20-calorie row, 15-push-ups, 10-45# DB G2O, 5-jump lunges (1R+1L=1rep)

Strength:
5-3-2-1-1-1 Back squat (last three sets of 1 go as heavy as you think you can)
5 x 5 Stiff legged deadlifts
5 x 8 OHS
4 x 5 Squat cleans
5-3-2-1-1-1 Box jumps (start with 24 inches, then add bumper plates on top of box for added height. Be explosive)
4 x 20 Calf Raises

Honor WOD: "John Tierney" PP+Front Squat+Thruster, 20 @ 45#-15 @ 75#-10 @ 95#-5 @ 135#.