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

Warm-up: 2rds, 10-jumping jacks, 10-inchworms, 10-air squats, 5-sit-ups, 10-pass throughs, 5-push-ups, 100m jog or 200m row

Running WOD: 3 x 1 mile run w/4 minute rest

Strength:
5 x 2 back squat
5 x 5 stiff legged deadlifts
5 x 8 30" box jumps
5 x 10 walking lunges (1R+1L=1rep)
5 x 25 calf raises

Honor WOD: "Joseph Angelini Jr.", 10-185# shoulder to overhead (press, push press, push jerk, split jerk), 20-hand release push-ups, 15-handstand push-ups, 20-135# shoulder to overhead, 15-HRPU's, 10-HSPU's, 30-75# shoulder to overhead, 10-HRPU's, 5-HSPU's