Thursday, December 26, 2013 WOD: (8 of 17 week strength cycle)

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

Renegade Rowing WOD: 6RFT, 10-push-ups, 250m row, 10-pull-ups

Strength:
Push Jerk. Work up to 90% of 1RM (rep max) then 5 x 1, go heavier each set
5 x 10 SDHP w/barbell (sumo-deadlift-highpull or upright rows)
5 x 10 side laterals, dumbbells
5 x 5 barbell curls (heavy)
4 x 10 hammer curls (alternating)

Honor WOD: "Eric Allen", 5RFT (rounds for time), 5-135# front squats (from the ground), 10-burpees, 20-double unders