Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade Rowing WOD: Row 2k for time
Running WOD: 2 mile timed run
Strength: 5 x 2 @ 90% of snatch
May Challenge: 13 minutes total of squat hold
*20 minutes of cardio. Change speed, incline and/or resistance every 2 minutes.
*Rest 5 minutes
*3rds, 10-box jumps (24/20), 20-push press (115/85), 30-V-ups
*10 minute of cardio, easy pace.
Honor WOD: "Michael Weinburg", E1, 5rds, 500m row, 20-pull-ups, 5-push jerk (135/95)