#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade #RowingWOD: 3RFT, 750m row, 15-deadlifts @ 40%
#RunningWOD: Off day
#Strength: 4 x 3 @ 85% of snatch
#Metcon: Tabata (8rds, :20 on/:10 off), push-up, sit-up, air squat. Your score is your total number of reps.
#HonorWOD: "Thomas Gardner", HazMat 1, 30-back squats (185/135), 100-wall ball shots (20/14), 30-shoulder to overhead (185/135)