Tuesday, January 20, 2015 WOD: (13 of 17 week Strength cycle)

Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m run or 250m row

Renegade Rowing WOD: 4rds, 1k row, 25-air squats

Strength: Abs

2 x 100 abmat sit-ups


4 x 50 4 ct flutter kicks


6 x 25 Russian twists w/10lb


8 x 15 hanging knee raises


5 minutes total plank

Chipper: 30-Power snatches (95.65), 30-burpees, 30-thrusters (95/65), rest 3 minutes, 500m row or 400m run, 15-deadlifts (185/135)

Honor WOD: "Thomas Hetzel", Ladder 13, EMOM10, 3-thrusters (135/95), burpees for the rest of the minute. Score is total number of burpees.

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