Friday, February 14, 2014 WOD: (15 of 17 week strength cycle)

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

Running WOD: 30 minute run/walk, 2 minute hard run, 1 minute walk x 10 rounds

Strength:
10, 8, 5, 3, 2, 1, 1, 1 of Back squat
5 x 5 of front squat
3 x 10 of stiff legged deadlifts
3 x 20 of calf raises

Honor WOD: "William Wren", 21-15-9 of bench press @ 65% of 1RM, ring dips, hand release push-ups