Warm-up: 2rds, 10-jumping jacks, 20-air squats, 15-sit-ups, 10-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 2.5k row, rest 5 minutes, 2k row, rest 4 minutes, 1.5k row
Running WOD: 1.5 mile timed run
Strength: 6 x 4 @ 75% of push press
*10 minutes of cardio. Change speed, incline and/or resistance every minute.
*AMRAP10, 10-box jumps (24/20), 20-sit-ups, 30-double unders
5 minute treadmill walk
*AMRAP10, 25-KBS (24/16kg), 20-K2E, 10-hand release push-ups
*10 minutes of cardio. Easy pace.
Honor WOD: "William McGovern", Battalion 2, 5RFT, 7-deadlifts (225/155), 14-pull-ups, 21-burpees