Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 200m jog or 250m row.
Renegade Rowing WOD: 12 minutes x 2 w/6 minute rest
Running WOD: 40 minute weighted hike
Strength: 4 x 10 @ 50% of push jerk
*400m run, 5-burpees, 5-KBS (1/1.5pood), 5-wall ball
*400m run, 10-burpees, 10-KBS (1/1.5pood), 10-wall ball
*400m run, 15-burpees, 15-KBS (1/1.5pood), 15-wall ball
*400m run, 20-burpees, 20-KBS (1/1.5pood), 20-wall ball
*Special thanks to Crossfit Blackout (hence the Spartan helmet) for today's WOD!!!
Honor WOD: "Kevin Prior", 3RFT, 20-hang power cleans (75/115), 20-T2B, 400m run