Monday, December 30, 2013 WOD: (9 of 17 week strength cycle)

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

Renegade Rowing WOD: 2 x 19 minutes w/2 minute rest

OR

Running WOD: AMRAP20, 400m run, 10-air squats, 10-sit-ups

Strength:
2 x 5 @ 60% of Clean and Jerk
2 x 4 @ 70% of Clean and Jerk
2 x 3 @ 80% of Clean and Jerk
2 x 2 @ 90% of Clean and Jerk
2 x 1 @ 95%+ of Clean and Jerk
2 x 5 @ 60% of Deadlift
2 x 4 @ 70% of Deadlift
2 x 3 @ 80% of Deadlift
2 x 2 @ 90% of Deadlift
2 x 1 @ 95%+ of Deadlift

Honor WOD: "Raymond York", 10-135# front squats, 10-air squats, 10-135# OHS, 10-walking lunges (1R+1L=1rep), 10-135# back squats, 10-burpees