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

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

Renegade Rowing WOD: 10 x 250m w/:45 rest. All out sprint

Strength:
4 x 8 back squat
4 x 8 stiff legged deadlifts
4 x 8 overhead lunges (1R+1L=1 rep)
4 x 8 30" box jumps
4 x 20 calf raises

Honor WOD: "Karl Joseph", 21-15-9 of 135# push press, 30" box jumps, 135# OHS