Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 10-sit-ups, 200m jog or 250m row
Renegade Rowing WOD: 10 x 1:00 on/:45 off
Running WOD: 10rds, 3 minutes run/1 minute walk
Strength: 5 x 5 @ 70% of OHS
*10 minutes of cardio. Go hard.
*5 minutes rest
*4rds, 10-thrusters (95/65), 10-air squats, 10-push-ups
*10 minute walk.
*30-20-10 of double unders, burpees, sit-ups
*10-minutes of cardio. Easy pace.
*5 minute cool-down walk outside.
Honor WOD: "John Paolillo" Battalion 11, 12-9-6-3 of cleans (155/105), pull-ups, deadlifts (155/105), burpees.