Friday, January 23, 2015 WOD: (13 of 17 week Strength cycle)

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

Renegade Rowing WOD: 5RFT, 250m row, 15-air squats, 10-push-ups, 5-pull-ups

Strength: Work up to 90% of your old 1 rep max, then


1 @ 102% of Back squat


1 @ 100% of Back squat


1 @ 97% of Back squat


1 @ 95% of Back squat


1 @ 90% of Back squat

Honor WOD: "David LaForge", Ladder 20, 30-bear complex (155/105) for time. One cycle through is 1 rep. Normally you have to cycle through 7 times for it to equal a rep.

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