Thursday, January 22, 2015 WOD: (13 of 17 week Strength cycle)

Running WOD: 5 x 600m run w/2:00 rest

Strength: Off day

Metcon: 1500m row or 1200m run, 300 singles or 100 double unders, 50-20" box jumps or 50-24" box step-ups, 50-1 pood KBS

Honor WOD: "Fredrick Ill", Ladder 2, 30-snatches @ 70% total, begin each minute with 3-bar facing burpees until you have reached a total of 30 snatches.