Saturday, January 3, 2015 WOD: (9 of 17 week Strength cycle)

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

Strength: Abs

2 x 100 abmat sit-ups


4 x 20 V-ups


4 x 25 4 ct. flutter kicks


4 x 20 Russian Twists w/10#


5 minutes total plank. Clock stops if you go out of the plank position.



Honor WOD: "Brian McAleese", Engine 226, 75-95# thrusters. EMOM complete 20-double unders then continue with the thrusters til the end of the minute.



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