Wednesday, January 21, 2015 WOD: (13 of 17 week Strength cycle)

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

Renegade Rowing WOD: 2 x 1k row, 5:00 rest, 2 x 500m row w/3:00 rest, 2 x 250m row w/1:30 rest

Strength: Warm-up to 90% of 1RM, then

Press


1 rep @ 102%
1 rep @ 100%
1 rep @ 97%
1 rep @ 95%
1 rep @ 90%

Bench Press


1 rep @ 102%
1 rep @ 100%
1 rep @ 97%
1 rep @ 95%
1 rep @ 90%

Honor WOD: "Thomas Holohan", Engine 6, 3RFT, 5-OHS @ 75%, 10-V-ups, 15-burpees

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