#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade #Rowing WOD: "Concept2 custom workouts, pre-programmed on your monitor", 9 rds, 1:40 on/:20 off. After 5th 1:40, rest 2:00, then resume 1:40 on/:20 off for another 4 rounds.
#Running WOD: 1 hour speed hike, no weight.
#Strength: 6 x 5 @ 60% of cleans and snatch
#Metcon: Benchmark, 100-sit-ups for time