Tuesday, January 7, 2014 WOD: (10 of 17 week strength cycle)

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

Renegade Rowing WOD: 10 x :30 on/:30 off

Strength: Off day

Metcon: Instagram, 4RFT, 7 Renegade Rows, 9-24" box jumps, 11-weighted lunges (1R+1L=1 rep). Use any weight you want.
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Honor WOD: "Jeffrey Olsen", 21-15-9, 225# back squats, burpees