Monday, January 13, 2014 WOD: (11 of 17 week strength cycle)

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

Renegade Rowing WOD: 6 x 2:00 w/1:30 rest (Rd1 @28s/m, rd2 @28s/m, rd3 @30s/m, rd4 @30s/m, rd5 @32s/m, rd 6 open)

or

Running WOD: 3rds, run 1 mile, 50-double unders, 25-air squats

Strength: 
5 x 2 of Deadlift
5 x 2 of snatch
5 x 5 of Pendlay Rows
5 x 10 of strict pull-ups

Honor WOD: "Brian Hickey", 21-15-9 of 135# power clean, 135# shoulder to overhead (press, push press, push jerk, or split jerk), burpee