Friday, January 31, 2014 WOD: (13 of 17 week strength cycle)

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

Renegade Rowing WOD: 5RFT, 250m row, 15-air squats, 10-push-ups, 5-pull-ups

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

Honor WOD: "David LaForge", 30-155# bear complex for time. One cycle through is 1 rep. Normally you have to cycle through 7 times for it to equal a rep.