Monday, December 1, 2014 WOD: (5 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: 3rds, 3 minutes on, one minute off. Max effort.


Strength:


3 x 10 good mornings (light)


5 x 8 deadlift @ 60%


5 x 10 stiff legged deadlifts


5 x 5 power snatch @ 75%


3 x 25 back extensions


Going a little lighter this week


Honor WOD: "John Fanning", HazMat Operations, 100-double unders, 80-pull-ups, 60-box jumps (24/20), 40-front squats (135/95), 20-squat cleans (135/95), 10-thrusters (135/95)


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