Friday, January 9, 2015 WOD: (10 of 17 week Strength cycle)

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



Renegade Rowing WOD: 10 x 250m w/:45 rest. All out sprint



Strength:


4 x 8 back squat


4 x 8 stiff legged deadlifts


4 x 8 overhead lunges (1R+1L=1 rep)


4 x 8 30" box jumps


4 x 20 calf raises



Honor WOD: "Karl Joseph", Engine 207, 21-15-9 of push press (135/95), 30" box jumps, OHS (135/95)



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