Warm-up: 2rds, 10-jumping jacks, 20-air squats, 15-sit-ups, 10-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 5k row
Running WOD: 3 mile easy jog
Strength: 6 x 4 @ 75% of deadlift
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*4rds, 10-burpees, 15-OHS (75/55), 20-sit-ups
*5 minute rest
*4rds, 10-hand release push-ups, 15-snatches (75/55), 20-grasshoppers
*15 minutes of cardio. Easy pace.
Honor WOD: "Samuel Oitice", Ladder 4, 60-wall ball (20/14), 50-deadlifts (135/95), 40-burpees, 30-snatches (135/95), 20-pull-ups, 10-clean and jerks (135/95)