Friday, February 6, 2015 WOD: (15 of 17 week Strength cycle)

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

Running WOD: 30 minute run/walk, 2 minute hard run, 1 minute walk x 10 rounds

Strength:


10, 8, 5, 3, 2, 1, 1, 1 of Back squat


5 x 5 of front squat


3 x 10 of stiff legged deadlifts


3 x 20 of calf raises

Honor WOD: "William Wren", Retired FDNY, 21-15-9 of bench press @ 65% of 1RM, ring dips, hand release push-ups

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