Wednesday, July 2, 2014 Level IV WOD: (1 of 18 week Multi-functional training cycle)

Level IV

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

Renegade #RowingWOD: 3RFT, 750m row, 15-deadlifts @ 40%


#RunningWOD: Off day

#Strength: 4 x 3 @ 85% of snatch

#Monthlychallenge: 10-burpees

#Metcon: Tabata (8rds, :20 on/:10 off), push-up, sit-up, air squat. Your score is your total number of reps.

#Chipper: Run 400m, then 4rds of 5-clean and jerks (135/95), 10-C2B, 15-burpees, then run 400m.

#HonorWOD: "Thomas Gardner", HazMat 1, 30-back squats (185/135), 100-wall ball shots (20/14), 30-shoulder to overhead (185/135)