Friday, January 24, 2014 WOD: (12 of 17 week strength cycle)

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

Renegade Rowing WOD: 3RFT (rounds for time), 750m row, 15-deadlifts @ 40% of 1RM (rep maximum)

4 x 10 back squat
4 x 10 stiff legged deadlifts
4 x 10 walking lunges (1R+1L=1rep)
4 x 10 24" box jumps (pause at least 1 second upon landing)
4 x 20 calf raises

Honor WOD: "Joseph Hunter", Death by squats. Load 70% of your 1 rep max. Start the clock. Do 1 rep the first minute, 2 reps the second minute, 3 reps the third minute and so on until you are unable to complete the required reps within the minute. Keep your shoulders high, DO NOT LET YOUR BACK ARCH!!!