Tuesday, January 21, 2014 WOD: (12 of 17 week strength cycle)

Running WOD: 10 x 250m run w/:45 rest

 

Strength: Off day

 

Chipper: AMRAP20, 5-pull-ups, 5-ring dips, 15-air squats

 

Honor WOD: "Keithroy Maynard", 5rds, 44-24" box steps up, 12-push-ups, 12-air squats.  End the workout with 3 additional air squats.  That will be 343 total reps.  Also, you would have done 220 box step-ups.  That's 1 step up for each floor of the two collapsed Twin Towers, 110 floor each.