Friday, February 7, 2014 WOD: (14 of 17 week strength cycle)

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

Running WOD: 2rds, 800m run, 50-walking lunges (1R+1L=1rep)

Strength:
6 x 3 of back squat
5 x 5 of stiff legged deadlift
4 x 10 of weighted lunges w/barbell plus additional weight (1R+1L=1rep)
4 x 20 calf raises
5 x 5 of 24" weighted box jumps

Honor WOD: "Daniel Libretti", 21-15-9 of 315# deadlifts or 60% of 1RM, bar over burpees, 30" box jumps