Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 200m jog or 250m row.
Renegade Rowing WOD: 1k row, 50-push-ups, 1k row, 50-pull-ups
Running WOD: 30 minute power walk
Strength: 6 x 4 @ 75% of back squat
*5 minutes of cardio. Change speed, incline and/or resistance every minute.
*3rds, 15-clean and jerks (95/65), 50-walking lunges (1R+1L=1rep) (25/15), 800m run or 1k row
*5 minute walk. Either on treadmill or outside.
Honor WOD: "Charles Mendez", Ladder 7, 5-OHS, 10-S2O, 15-back squats, 20-deadlifts, @bodyweight. Ok to use a rack.