Friday, December 27, 2013 WOD: (8 of 17 week strength cycle)

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

Running WOD: 6rds, 800m run, 30-sit-ups

Strength: Off day

Chipper: "Under Siege", AMRAP30, 30-air squats, 30-walking lunges, 30-push-ups, 30 second side plank (each side), 30 second bridge, 30-leg raises

Honor WOD: "James Amato", EMOM12, odd minutes 6-275# back squats, even minutes 12-4ct mountain climbers