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

Warm-up: 2rds, 10-jumping jacks, 10-push-ups, 20-pass throughs, 15-air squats, 10-sit-ups, 200m jog or 250m row

Renegade Rowing WOD: 12-11-10-9-8-7-6-5-4-3-2-1 of calorie row, 24" box jump, push-ups

Strength:

Work up to 90% of 1RM of bench press, then 5 x 2 bench press @ 90% 1RM


4 x 8 dips w/2 second pause at the bottom


5 x 5 close grip bench press


4 x 8 skull crushers


5 x 5 hang power snatch

Honor WOD: “Dennis Carey”, 20-Press+Push press+Push jerk @ 80% of 1RM of Press. Rest :30 between reps. All reps come from the ground.

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