Tuesday, December 31, 2013 WOD: (9 of 17 week strength cycle)

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

Renegade Rowing WOD: For time, 1k row @ 20s/m, 50-burpees, 1k row @ 22s/m, 50-burpees

Strength: Off day

Metcon: 3RFT, 500m row or 400m run, 50-double unders, 10-225# deadlifts

Honor WOD: "Kevin O'Rourke", EMOM10, 2-225# front squats, 5-24" burpee box jumps