Wednesday, January 1, 2014 WOD: (9 of 17 week strength cycle)

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 5-inchworms, 10-push-ups, 20-pass throughs, 10-sit-ups, 200m jog or 250m row

Running WOD: Run 5k

Strength:
2 x 5 @ 60% of push press
2 x 4 @ 70% of push press
2 x 3 @ 80% of push press
2 x 2 @ 90% of push press
2 x 1 @ 95+% of push press
2 x 5 @ 60% of power snatch
2 x 4 @ 70% of power snatch
2 x 3 @ 80% of power snatch 
2 x 2 @ 90% of power snatch
2 x 1 @ 95+% of power snatch

Honor WOD: "Gregg Atlas", 10,000lbs of back squat. Choose any weight to squat. Figure out how many reps it takes to reach 10,000lbs. Feel free to re-rack the weight to rest or to change the weight, BUT, for every re-rack you owe a 20-burpee penalty.