Saturday, December 28, 2013 WOD: (8 of 17 week strength cycle)

Warm-up: 2rds, 10-jumping jacks, 10-inchworms, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row.

Renegade Rowing WOD: 4 x 1k row w/2:30 rest

5 x 4 back squat @ 80% of 1RM
5 x 4 stiff legged deadlifts (go as heavy as possible, keep that back straight. If your back starts to round, stop and lighten the weight)
5 x 10 (each leg) 24" box step-ups, weighted. Use either a vest or dumbbells
4 x 10 overhead walking lunges w/45# plate.
4 x 20 calf raises

Honor WOD: "Dennis Mojica", 185# bear complex, 7-bar facing burpees, 155# bear complex, 7-bar facing burpees, 135# bear complex, 7-bar facing burpees