Friday, January 3, 2014 WOD: (9 of 17 week strength cycle)

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

Running WOD: 30 minute weighted hike or 30 minutes @ 5% incline, weighted treadmill walk

Strength: 
2 x 5 @ 60% Back squat w/2 second pause at bottom
2 x 4 @ 70% Back squat w/2 second pause at bottom 
2 x 3 @ 80% Back squat w/2 second pause at bottom
2 x 2 @ 90% Back squat
2 x 1 @ 95%+ Back squat
2 x 5 Stiff legged deadlift w/2 second pause at bottom 
2 x 4 Stiff legged deadlift w/2 second pause at bottom 
2 x 3 Stiff legged deadlift w/2 second pause at bottom
2 x 2 Stiff legged deadlift
2 x 1 Stiff legged deadlift

Honor WOD: "William Johnston", EMOM5, 5-185# push press, 5-strict pull-ups