#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade #Rowing WOD: 5 x 5 minute row w/3 minute rest. Perform one max handstand hold during the 3 minute rest time.
#Running WOD: 10rds, 2 minute run/1 minute max sit-ups
#Strength: Off day
#Metcon: 3rds, 15-push press (135/95), 40-heavy rope singles
#Honor WOD: "David DeRubbio", Engine 226, 21-15-9 of deadlifts (245/165), box jumps (24/20), pull-ups