Saturday, November 22, 2014 WOD: (3 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


Renegade Rowing WOD: 2 x 2k row w/4 minute rest


Strength: Abs


4 x 20 abmat sit-ups

 

4 x 15 V-ups

 

4 x 15 hollow rocks


4 x 20 Russian twists w/10#


3 x 10 T2B



Honor WOD: "Nicholas Chiofalo", Engine 235, 2rds, 800m run, 20-C2B, 10-back squat (225/155) (use rack obviously)



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