Wednesday, January 8, 2014 WOD: (10 of 17 week strength cycle)

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

Running WOD: 3rds, 25-sit-ups, 800m run, 25-push-ups

Strength:
4 x 8 of clean and jerk
4 x 8 of strict press
4 x 8 of db side laterals
4 x 8 of shrugs (either barbell or dumbbell)
4 x 8 of barbell curls
4 x 8 of preacher curls

Honor WOD: "Jeffrey Palazzo", Load barbell with 60% of 1RM (rep max) for deadlifts. Start clock. Do one rep within the first minute, two reps within the 2nd minute, three reps within the 3rd minute and so on. Go until you cannot complete the required number of reps within that given minute. WARNING: Do not speed up to get all of the reps!!! Go slow and use good form. NEVER let your back become rounded. If you can't get the reps using good form then so be it. There is no shame in that. Injuring your back however, there is a lot of shame (and pain) in that!!!