Tuesday, December 16, 2014 WOD: (7 of 17 week Strength cycle)

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

Running WOD: AMRAP20, 400m run, 25-hand release push-ups

Strength: Off day

Metcon: AMRAP10, 5-185# push press, 5-chest to bar pull-ups

Honor WOD: "Brian Cannizzaro”, 50-thrusters (135/95), beginning at the one minute mark and every minute thereafter, 1-burpee box jump (30/24)