Thursday, November 13, 2014 WOD: (2 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: 8rds, 200m run, 15-air squats, 10-jump lunges (1R+1L=1rep)

Strength: Off day

Chipper: The 25's,

.25 run
25 good mornings, 45# bar
25 air squats
25 push presses, 45# bar
25 Kettle Bell swings, 35# KB or dumbbell
25 cleans, 45# bar
25 wall balls, 20# med ball
25 squat rows or jump squats
25 sit ups
25 barbell rows, 45# bar
25 Kettle Bell snatch, 35# KB
25 med ball slams, 20# med ball
25 back extensions, on ext. rack or stability ball or superman's
25 Battle rope slams
25 dips
25 pull ups
.25 run

**adjust weight according to ability/level of comfort. Make it tough for 25 reps**

Honor WOD: "Peter Bielfield", Ladder 42, 4rds, 15-OHS (95/65), 400m run, 15-HSPU, 400m run

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