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

Warm-up: 2rds, 10-jumping jacks, 10-push-ups, 20-pass throughs, 10-air squats, 10-sit-ups

Running WOD: AMRAP20, 400m run, 25-hand release push-ups

Strength: Off day

Metcon: AMRAP10, 5-185# push press, 5-chest to bar pull-ups

Honor WOD: "David Wooley", EMOM12, 3-185# Front squats, 3-24" box jumps