Tuesday, December 23, 2014 WOD: (8 of 17 week Strength cycle)

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

Renegade Rowing WOD: 8 x 500m row w/2 minute rest

Strength: Off day

Chipper: 12 Days of Christmas, 1-tuck jump, 2-hand release push-ups, 3-sit-ups, 4-pull-ups, 5-24" box jumps, 6-45# thrusters, 7-V-ups, 8-ring dips, 9-supermans, 10-lunges, 11-burpees, 12-45# snatches.

Do 1 tuck jump, then 2 HRPU's, then 1 tuck jump, 2 HRPU's, 3 sit-ups, then 1 tuck jump, 2 HRPU's, 3 sit-ups, 4 pull-ups, etc......................................................

Honor WOD: "Carlos Lillo", paramedic, 40-30-20-10 of 2 pood KBS, 2 pood goblet squats, T2B

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