Monday, January 27, 2014 WOD: (13 of 17 week strength cycle)

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

Renegade Rowing WOD: 6RFT, 250m row, 10-burpees, 2-135# snatches 

OR

Running WOD: 2rds, 1 mile run, 50-walking lunges (1R=1 rep, 1L=1rep)

Strength:
Work up to 90% of your old 1 rep max, then
1 @ 102% deadlift
1 @ 100% deadlift
1 @ 97% deadlift
1 @ 95% deadlift
1 @ 90% deadlift

Honor WOD: "Walter Hynes", 10-9-8-7-6-5-4-3-2-1 of cleans and HSPU's (handstand push-ups). Start @ 50% of 1RM, add 10# per round.