Monday, June 30, 2014 Level IV WOD: (1 of 18 week MFT, multi-functional training)

Level IV

Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 1k row for time, all out effort.

OR

Running WOD: 2 mile timed run

Strength: 4 x 3 @ 85% of OHS

June Challenge: 30 pull-ups, any grip

Metcon: 21-15-9 of V-ups, tuck jumps, power snatch (115/85)

tuck jump demo video: https://www.youtube.com/watch?v=zh1v8jINBZ0

Chipper: 40-30-20-10 of burpees, push-ups, sit-ups, air squats

Honor WOD: "Faustino Apostol, Jr.", Battalion 2, 2rds, 5-squat cleans (155/115), 25-double unders, 5-shoulder to overhead (155/115), 25-double unders, 5-thrusters (each from the ground) (155/115), 25-double unders