Wednesday, February 5, 2014 WOD: (14 of 17 week strength cycle)

Warm-up: 2rds, 10-jumping jacks, 20-pass throughs, 10-push-ups, 10-air squats, 5-sit-ups, 200m jog or 250m row

Running WOD: 3rds, 800m run, 30-1 pood KBS, 30-air squats, 30-sit-ups

6 x 3 of Push press
5 x 5 of Sumo deadlift high pull (SDHP)
4 x 10 of Side laterals
5 x 5 of Skull crushers
4 x 10 of Ring dips

Honor WOD: "Patrick Lyons", 5RFT, @135#, 5-deadlifts, 5-hang cleans, 5-push press, 5-front squats, 10-24" burpee box jumps