Monday, February 24, 2014 WOD: (17 of 17 week strength cycle)

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

Renegade Rowing WOD: 6 x 2:00 w/1:30 rest

OR

Running WOD: 6rds, 50-singles, 2:00 run, 1:00 walk

Strength: Find 1RM of Front Squat

Metcon: 21-15-9 of 45#db squat cleans, burpees, push-ups

Honor WOD: "Paul Mitchell", 10-9-8-7-6-5-4-3-2-1 of 135# OHS, HSPU's (handstand push-ups) strict