Saturday, November 29, 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: 3 mile easy jog

 

Strength:  Abs

 

4 x 20 abmat sit-ups


4 x 20 4 ct flutter kicks


4 x 15 K2E


2 x 2 minute (total) L-sit


2 x 2 minute (total) plank

 

Honor WOD: "Thomas Hannafin", Ladder 5, 9-15-21 of power snatch (115/75), T2B, HSPU

 

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