Tuesday, December 2, 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: 4 x 1k row w/4:00 rest

Strength: Abs

4 x 25 abmat sit-ups

4 x 20 hanging knee raises

4 x 15 V-ups

4 x 25 bicycle kicks

4 x 1 minute plank

Metcon: 800m run, 30-135# squat clean thrusters, 1000m row


Honor WOD: "Edward Geraghty", Battalion 9, 800m run or 1k row, 50-hang cleans (75/45), 800m run or 1k row, 50-hang power snatch (75/45), 800m run or 1k row, 50-shoulder to overhead (75/45), 800m run or 1k row