Saturday, November 8, 2014 WOD: (1 of 17 week Strength cycle)

Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row



Running WOD: 45 minute speed hike



Strength: Abs



3 x 15 abmat sit-ups


3 x 10 V-ups


3 x 15 Russian twists w/10lb plate


http://www.youtube.com/watch?v=4DYuSXvpu0g


3 x 10 K2E



Honor WOD: "Carl Bini", Rescue 5, 5rds, 500m row, 50-double unders, 5-squat clean thrusters (155/105)



http://555fitness.com/pages/abbreviations-acronyms



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