Monday, November 10, 2014 WOD: (2 of 17 week Strength cycle)

Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups

Renegade Rowing WOD: 4 x 10 minute row w/1 minute rest in between sets

Strength:

8-6-5-4 of Bench Press

3 x 8 of Incline press, dumbbell or barbell, heavy

3 x max hand release push-ups

4 x 10 Skull crushers

4 x 10 Push downs

3 x max dips

Honor WOD: "Ronald Bucca", Fire Marshall, 21-pull-ups, 21-thrusters (95/65), 15-snatches (95/65), 15-pull-ups, 15-thrusters (95/65), 10-snatches (95/65), 9-pull-ups, 9-thrusters (95/65), 5-snatches (95/65)

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