Friday, February 28, 2014 WOD: (17 of 17 week strength cycle)

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

Renegade Rowing WOD: Row 5k. At the 2, 4, 6, 8, 10, 12, etc. minute mark, perform 10-20# wall ball shots. Row remaining time in the 2 minute segment. Time ends when the 5k has been rowed.

Strength: Find 1RM of deadlift

Metcon: Crossfit Games 14.1, AMRAP10, 30-double unders, 15-75# snatches

Honor WOD: "Christopher Pickford", lift 20,000lbs. Pick any weight you want, but the weight cannot change. Use any of our 10 lifts, in any sequence. (Snatch, clean, deadlift, press, push press, push jerk, back squat, OHS, front squat, bench press). Once you have either racked the weight, dropped the weight or released the bar, you are done with that movement and cannot use it again. For time.