Monday, December 8, 2014 WOD: (6 of 17 week Strength cycle)

Going heavy, heavy this week. Work up to 1 rep max plus anymore that you think you can get on the major lifts this week.

Warm-up: 2rds, 250m row or 200m jog, 20-jumping jacks, 20-pass throughs, 10-push-ups, 10-air squats, 5-inchworms, 10-sit-ups

Renegade Rowing WOD: 4 x 10 minute w/1 minute rest

Strength:


3 x 10 good mornings w/45# bar


5-3-2-1-1-1 Deadlifts


5 x 5 Pendlay Rows


4 x 8 Lat pull-downs


3 x 10 strict pull-ups (any grip)


3 x 20 back extensions

Honor WOD: "Raymond Downey", Deputy Chief, Special Operations Command, 1600m run, 10-deadlifts (365/255) or 85%, run 1200m, 20-back squats (275/185), run 800m, 30-front squats (185/135), run 400m, 40-cleans (135/95)

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