Monday, February 17, 2014 WOD: (16 of 17 week strength cycle)

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

Renegade Rowing WOD: 6 x 650m row w/1:30 rest

or

Running WOD: 4rds, 400m run, 50-air squats

Strength: Max out Bench press

Metcon: 21-15-9 of Double unders, 1.5 pood KBS, sit-ups, 24" box jumps

Honor WOD: "Anthony Jovic", 20-225# back squats, 20-24" box jumps, 20-155# push press, 20-handstand push-ups