Friday, December 20, 2013 WOD: (7 of 17 week strength cycle)

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

Renegade Rowing WOD: For time, row 500m, then 3rds of 5-135# power cleans, 10-burpee broad jumps, then row 500m

Work up to 90% of 1RM of back squat, then 5 x 1 back squat. Add weight to each set. Try to set a P.R.
5 x 5 stiff legged deadlifts
5 x 5 front squats @ 80% of 1RM
4 x 3 box jump. Add height to each new set
4 x 20 calf raises

Honor WOD: "Jeffrey Stark", Push press + push jerk + split jerk + 20-double unders. Start with 50% of 1RM of push press. Add 10# every 2 minutes until you cannot complete the set in the allowed 2 minutes.