Warm-up: 2rds, 10-jumping jacks, 10-air squats, 5-push-ups, 5-sit-ups, 200m jog or 250m row.
Renegade Rowing WOD: 15 x :20 on/:40 off max effort
4 x 20 elevated Mfit climbers http://instagram.com/p/xuy1UBR9pC/?modal=true
4 x 25 abmat sit-ups
4 x 20 Russian twists w/10#
4 x 1 minute plank
Metcon: AMRAP20, 500m row or 400m run, 10-box jumps (24/20), 10-K2E
Honor WOD: "Vincent Princiotta", Ladder 7, 30-squat cleans to shoulder to overhead (185/135) for time