Thursday, January 15, 2015 WOD: (11 of 17 week Strength cycle)

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

Renegade Rowing WOD: 8 x 2:00 w/:45 rest

Strength: Off day

Metcon: 555 Fitness Instagram Standard, 5RFT, 15-air squats, 15-burpees, 15-hand release push-ups

Honor WOD: "Ronald Kerwin", Squad 288, 20-power snatches (95/65), 5-burpees, 15-power snatches (105/75), 10-burpees, 10-power snatches (115/85), 15-burpees, 5-power snatches (135/95), 20-burpees

http://555fitness.com/pages/abbreviations-acronyms