Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 12 x :20 on/:40 off
Running WOD: 2 mile timed run
Strength: 6 x 5 @ 75% of Push Jerk
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*Rest 2 minutes
*400m run or row 500m, then 21-15-9 of box jumps (24/20), power snatch (115/75), 400m run or 500m row, then 21-15-9 of pull-up, thruster (115/75), run 400m or row 500m, then 21-15-9 of abmat sit-ups, power cleans (115/75)
Honor WOD: "Charles Margiotta", Battalion 22, Row 1k, 20-power cleans (135/95), row 1k, 20-power snatches (135/95), row 1k, 20-thrusters (135/95), row 1k