Warm-up: 2rds, 15-jumping jacks, 20-air squats, 15-sit-ups, 10-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 2 x 14 minutes w/4 minute rest
Running WOD: 8rds, 400m run, 20-sit-ups, 10-air squats, 50-singles
Strength: 7 x 3 @ 80% of back squat
*15 minutes of cardio. Choose your cardio. Change speed, incline and/or resistance every minute.
*Rest 5 minutes
*3rds, 30-deadlifts (135/95), 20-wall ball (20/14), 10-KBS (24/16kg)
*10 minutes of cardio. Easy pace.
*5 minute cool-down walk on treadmill or outside.
Honor WOD: "Timothy Welty", Squad 288, AMRAP20, Barbell complex, 1-power clean, 3-front squats, 3-push press, 1-clean and jerk, 1 minute rest. Use 90% of your bodyweight.