Wednesday, December 18, 2013 WOD: (7 of 17 week strength cycle)

Warm-up: 2rds, 10-jumping jacks, 10-push-ups, 20-pass throughs, 15-air squats, 10-sit-ups, 200m jog or 250m row

Renegade Rowing WOD: 12-11-10-9-8-7-6-5-4-3-2-1 of calorie row, 24" box jump, push-ups

Strength:
Work up to 90% of 1RM of bench press, then 5 x 2 bench press @ 90% 1RM
4 x 8 dips w/2 second pause at the bottom
5 x 5 close grip bench press
4 x 8 skull crushers
5 x 5 hang power snatch

Honor WOD: "Durrell Pearsall", 18-12-6 of 315# deadlifts, 30" box jumps