Thursday, January 23, 2014 WOD: (12 of 17 week strength cycle)

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

Renegade Rowing WOD: 5rds, 1:40 on/:20 off, rest 2 minutes, then 3rds 1:40 on/:20 off. Try to keep your pace the same for each piece.

Strength: Off day

Metcon: 4rds, 25-deadlifts, 20-goblet squats, 15-swings. Done with a 2 pood (72lb) kettlebell

Honor WOD: "Jonathon Holmann", 15-press+push press+push jerk @ 80% of 1RM of Press. Each rep begins from the ground.