Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 1,500m row, 5 minute rest, 1,000m row, 4 minute rest, 500m row, 2 minute rest, 250m row
Running WOD: 3 x 100m sprint w/1:00 rest, 3 minute rest, 50-burpees, 3 minute rest, 3 x 100m sprint w/1:00 rest
Strength: 4 x 10 @ 55% of push press
*10 minutes of cardio. Change speed, incline and/or resistance every minute.
*2 minutes rest.
*AMRAP15 (as many rounds as possible in 15 minutes), handstand push-ups, box jumps (30/24). 2,4,6,8..... (2 HSPU's, 2 box jumps, then 4 HSPU's, 4 box jumps)
*5 minute rest
*10 minutes of cardio. Easy pace.
Honor WOD: "John McAvoy", Ladder 3, 3rds, 5-muscle-ups, 7-Bear complex (155/105), 50-double unders