Wednesday, January 15, 2014 WOD: (11 of 17 week strength cycle)

Warm-up: 2rds, 10-jumping jacks, 10-push-ups, 20-pass throughs, 5-air squats, 5-sit-ups, 200m jog or 250m row

Running WOD: 8rds, 200m sprint, 10-24" box jumps

Strength: 
5 x 2 of push jerk (heavy as possible)
5 x 5 of sumo deadlift high pull
5 x 8 of seated dumbbell press
5 x 10 of dumbbell side laterals

Honor WOD: "Calixto Anaya Jr.", 5 rds, 5-315# deadlifts, 10-burpees