Saturday, July 5, 2014 Level I WOD: (1 of 18 week MFT, multi-functional training cycle)

Level I

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

Renegade #Rowing WOD: EMOM20, 3-burpee, row. Start each minute with 3 burpees, then row the rest of the minute. Your score is your total number of meters rowed after 20 minutes and 60 total burpees.

OR

#Running WOD: 5rds, 3 minute speed walk, 1 minute sprint.

#Strength: 5 x 10 @ 50% of back squat