December 16, 2013 WOD: (7 of 17 week strength cycle)

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

Renegade Rowing WOD: 4 x 10 minute row w/4 minute rest. (4 minute @ 24 s/m, 3 minutes @ 26 s/m, 2 minutes @ 28 s/m, 1 minute @ 30 s/m)

Strength: We are going very heavy this week. Try to get 100%+ of your max.
Work up to 90% of 1RM of deadlift. Then, 5 x 1 (each set should be heavier than the last. Take as much time between sets as needed)
5 x 3 Pendlay Row (Very heavy, but keep good form, back straight, torso parallel to the ground)
5 x max reps strict pull-ups. Last two sets feel free to kip a few extra reps after failure of strict pull-ups.

Honor WOD: "Louis Arena", 4rds, 10-275# back squats, 400m run