Monday, January 12, 2015 WOD: (11 of 17 week Strength cycle)

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

Renegade Rowing WOD: 6 x 2:00 w/1:30 rest (Rd1 @28s/m, rd2 @28s/m, rd3 @30s/m, rd4 @30s/m, rd5 @32s/m, rd 6 open)


Running WOD: 3rds, run 1 mile, 50-double unders, 25-air squats


5 x 2 of Deadlift

5 x 2 of snatch

5 x 5 of Pendlay Rows

5 x 10 of strict pull-ups

Honor WOD: "Edward Rall" Rescue 2, 3RFT, 5-power cleans (185/135), 10-ring pull-ups