Monday, December 23, 2013 WOD: (8 of 17 week strength cycle)

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

Renegade Rowing WOD: 2 x 15min row w/5 minute rest. 5 minutes @ 20s/m, 5 minutes @ 22s/m, 3 minutes @ 24s/m, 2 minutes @ 26s/m 

OR

Running WOD: 4RFT, 800m run, 25-air squats, 25-sit-ups, 100-singles (jump rope)

Strength:
6 x 4 Deadlift @ 80% 1RM
4 x 4 Stiff legged deadlifts @ 45% of 1RM (deadlift)
4 x 8 Lat pull-downs
4 x 10 Bent rows (db)
2 sets max Strict pull-ups
3 x 25 Back extensions

Honor WOD: "Christopher Sullivan", 3rds @ 115# of 1-squat snatch, 2-squat cleans, 3-hang clean, 4-power snatches, 1-15' rope ascent or 10-towel pull-ups