Thursday, July 3, 2014 Level II WOD: (1 of 18 week MFT, multi-functional training)

Level II

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

Renegade Rowing WOD: Off day

OR

#RunningWOD: Treadmill, 3 minute intervals, 1.7mph @ 10%, 2.4mph @ 12%, 3.4mph @ 14%, 4.2mph @ 16%, 5.0mph @ 18%, 5.5mph @ 20%. Go as long as you can.

#Strength: 5 x 10 @ 50% of bench press

#JulyChallenge: 15-burpees

#Metcon: descending ladder, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of wall ball, sit-ups, burpees. Rest 1:00 after round of 12, :55 after round of 11, :50 after round of 10, etc....