Tuesday, January 13, 2015 WOD: (11 of 17 week Strength cycle)

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

Strength: Abs

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