Tuesday, January 14, 2014 WOD: (11 of 17 strength cycle)

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

Renegade Rowing WOD: 15 x :20 on/:40 off max effort

Strength: Off day

Metcon: AMRAP20, 500m row or 400m run, 10-24" box jumps, 10-sit-ups

Honor WOD: "Joseph Agnello", 12-9-6-3 of 155# squat cleans, weighted pull-ups