Thursday, January 2, 2014 WOD: (9 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

Renegade Rowing WOD: 4RFT, 500m row, 10-225# deadlifts

Strength: Off day

Chipper: "Instagram" 100-jumping jacks, 80-mountain climbers, 60-air squats, 40-push-ups, 20-burpees

Honor WOD: "Sean Tallon", 5RFT, 5-135# clean and jerks, 50m sprint, 5-135# thrusters, 50m sprint