Thursday, December 19, 2013 WOD: (7 of 17 week strength cycle)

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

Running WOD: 10 x 100m sprint w/1:30 rest

Strength: Off day

Metcon: 100 double unders for time

Chipper: 4RFT: 25-24" box step-ups (1R+1L=1rep), 10-air squats, 10-push-ups, 10-burpees

Honor WOD: "Lincoln Quappe"
10-95# thrusters
1-burpee
9-105# thrusters
2-burpees
8-115# thrusters
3-burpees
7-125# thrusters
4-burpees
6-135# thrusters
5-burpees
5-145# thrusters
6-burpees
4-155# thrusters
7-burpees
3-165# thrusters
8-burpees
2-175# thrusters
9-burpees
1-185# thrusters
10-burpees