Friday, December 19, 2014 WOD: (7 of 17 week Strength cycle)

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

Renegade Rowing WOD: For time, row 500m, then 3rds of 5-135# power cleans, 10-burpee broad jumps, then row 500m


Work up to 90% of 1RM of back squat, then 5 x 1 back squat. Add weight to each set. Try to set a P.R.

5 x 5 stiff legged deadlifts

5 x 5 front squats @ 80% of 1RM

4 x 3 box jump. Add height to each new set

4 x 20 calf raises

Honor WOD: “Michael Carroll”, 12-9-6-3 of OHS (135/95) and burpee box jumps (24/20)