Thursday, February 12, 2015 WOD: (16 of 17 week Strength cycle)

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

Renegade Rowing WOD: 8 x :20 on/:10 off, rest 2 minutes, 50-burpees, rest 2 minutes, 8 x :20 on/:10 off

Strength: Find max on Back squat

Metcon: "Helen", 3RFT, 400m run, 21-1.5 pood KBS, 12-pull-ups

Fireground Functional Fitness: 3k300: (distances are approximate), run .6 miles, 50-jumping jacks, run .6 miles, 50-air squats, run .6 miles, 50-sit-ups, run .6 miles, 50-push-ups, run .6 miles, 50-jump lunges (1R=1 rep, 1L=1 rep), run .6 miles, 50 second plank hold (if anyone in the group drops, entire group makes a lap around the fireground and repeats the plank hold). After each set of 50 give recruits one minute to line up in running formation.

Honor WOD: "Robert Nagel", Engine 58, 3rds, 100ft walking lunges (25/15) weight held overhead, 20-wall ball (20/14), 20-box jumps (24/20), 10-push press (135/95)