Friday, 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

Running/Rowing WOD: 1.5 mile timed run

Strength:

5 x 5 box squats @ 65% of 1RM of back squat (2 second pause on box)


3 x 10 walking lunges w/barbell (1R+1L=1rep)


5 x 8 front squat @ 50%


4 x 10 stiff legged deadlifts


3 x 15 back extensions


4 x 20 calf raises

Honor WOD: "Thomas DeAngelis", Battalion 8, 8rds, 3-thrusters (185/135), 5-box jumps (30/24), 3-cleans (185/135), 5-burpee rings dips

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