Thursday, February 20, 2014 WOD: (16 of 17 week strength cycle)

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

Renegade Rowing WOD: 8 x :20 on/:10 off, rest 2 minutes, 50-burpees, rest 2 minutes, 8 x :20 on/:10 off

Strength: Find max on Back squat

Metcon: "Helen", 3RFT, 400m run, 21-1.5 pood KBS, 12-pull-ups

Honor WOD: "Robert Nagel", 3rds, 100ft walking lunges w/25# weight held overhead, 20-wall ball, 20-24" box jumps, 10-135# push press