Monday, January 20, 2014 WOD: (12 of 17 week strength cycle)

Going lighter this week!

 

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

Renegade Rowing WOD: 2k for time

or

Running WOD: 1 mile run for time

Strength:
4 x 10 bench press @ 60%
4 x 10 incline press w/ dumbbells
4 x 10 dips
4 x 10 flyes
4 x 10 skull crushers
4 x 10 push downs

Honor WOD: "Carl Asaro", Buy in: 50 double unders, then with 135# 25-shoulder to overhead, 20-front squats, 15-cleans, 10-snatches, 5-thrusters, then, cash out 50-double unders