Tuesday, January 6, 2015 WOD: (10 of 17 week Strength cycle)

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

Renegade Rowing WOD: 10 x :30 on/:30 off



Strength: Abs



4 x 50 abmat sit-ups


4 x 25 4ct flutter kicks


4 x 20 Russian twists w/10#


4 x 10 T2B


4 x 1 minute plank



Metcon: Instagram, 4RFT, 7 Renegade Rows, 9-24" box jumps, 11-weighted lunges (1R+1L=1 rep). Use any weight you want.
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Honor WOD: "Jeffrey Olsen", Engine 10, 21-15-9, back squats (225/155), burpees



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