Tuesday, July 1, 2014 Level III WOD: (1 of 18 week Multi-functional training cycle)

Level III

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

Renegade Rowing WOD: 5 x 500m row w/2:00 rest

OR

Running WOD: 4rds, 800m run, 50-air squats, 50-sit-ups

Strength: 4 x 3 @ 85% of Push Jerk

July Challenge: Burpee challenge, 5-burpees

Metcon: 4rds, 20-push-ups, sit-ups, air squats, thrusters (65/45)

Honor WOD: "Thomas Butler", Squad 1, 15-12-9-6-3 of hang cleans (135/95), wall ball (20/14)