Friday, November 28, 2014 WOD: (4 of 17 week Strength cycle)

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


Renegade Rowing WOD: 4 minutes max distance row, then, tabata air squats, then, 4 minute max distance row.


Strength:


Work up to 5 rep max on back squat, then 5 x 5 back squat with that weight


5 x 10 stiff legged deadlifts


5 x 5 box jumps (36/30) (place 45# bumper on top of 30" box for the required 36")


Honor WOD: "Robert Crawford", Safety Battalion 1, 50-clean and jerks (95/65), 50-burpees


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