Thursday, January 30, 2014 WOD: (13 of 17 week strength cycle)

Running WOD: 5 x 600m run w/2:00 rest


Strength: Off day


Metcon: 1500m row or 1200m run, 300 singles or 100 double unders, 50-20" box jumps or 50-24" box step-ups, 50-1 pood KBS


Honor WOD: "Fredrick Ill", 30-snatches @ 70% total, begin each minute with 3-bar facing burpees until you have reached a total of 30 snatches.