Thursday, January 16, 2014 WOD: (11 of 17 week strength cycle)

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

Renegade Rowing WOD: 8 x 2:00 w/:45 rest

Strength: Off day

Metcon: 555 Fitness Instagram Standard, 5RFT, 15-air squats, 15-burpees, 15-hand release push-ups

Honor WOD: "David Arce", 12-9-6 of 135# thrusters and HRPU's, then either 1 mile run or 2k row, then, 6-9-12 of 95# thrusters and HRPU's