Thursday, December 4, 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: 10 x 500m row w/2:00 rest


Strength: Off day


Chipper: 1 mile run, then 4rds, 25-box step-ups (24/20), 20-air squats, 15-sit-ups, 10-push-ups, 5-burpees


Honor WOD: "Michael Lynch", Ladder 4, 100m farmers carry (50/35lb dumbbells x 2), 20-back squats (225/155), 100-double unders, 20-deadlifts (225/155), 100m farmers carry (50/35lb dumbbells x 2)


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