Wednesday, November 26, 2014 WOD: (4 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: Run 1 mile, 50-air squats, 50-walking lunges (1R+1L=1rep)


Strength:


5-3-2-1-1-1 clean and jerk


5-3-2-1-1-1 press


4 x 10 side laterals (db)


4 x 8 skull crushers (heavy)


3 x max reps, hand release push-ups


3 x 5 plyometric push-ups


Honor WOD: "Thomas J. Haskell, Jr.", Division 15, 50-back squats (135/95), 10-box jumps (30/24), 40-back squats (135/95), 20-T2B, 30-back squats (135/95), 30-burpees, 20-back squats (135/95), 40-abmat sit-ups, 10-back squats (135/95), 50-double unders


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