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

Warm-up: 2rds, 10-jumping jacks, 20-pass throughs, 10-push-ups, 15-air squats, 200m jog or 250m row



Strength: Abs



4 x 50 abmat sit-ups


4 x :30 second L-sit hold (parallette)


4 x 20 V-ups


4 x 15 T2B


2 x 2 minute plank (total time in plank position)



Honor WOD: "Brian Ahearn", Engine 230, 30-power cleans (135/95) , 20-s2o (press, push press, push jerk, split jerk. You decide) (155/105), 10-Pendlay rows (185/125)



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