Monday, January 6, 2014 WOD: (10 of 17 week strength cycle)

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

Renegade Rowing WOD: 2 x 2k row w/5 minute rest (all out effort)

or

Running WOD: 4rds, 400m run, 50-doubles unders

Strength:
4 x 8 of bench press, increase weight each set
4 x 8 of incline press (db or barbell), increase weight each set
4 x 8 of flyes, increase weight each set
4 x 15 dips
4 x 8 skull crushers, increase weight each set
4 x 8 push downs, increase weight each set

Honor WOD: "Richard Allen", 30-back squat @ 65% for time