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

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: 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

July Challenge: 20-#burpees

#Metcon: 4rds, 5-HSPU, 10-SDHP (sumo-deadlift high pull) (24/16kg)

SDHP demo video: https://www.youtube.com/watch?v=V0qNjLHV3_c

#Chipper: 25-pull-ups, 25-power cleans (95/65), 25-push-ups, 50-walking lunges w/weight overhead (45/25), run 800m, 50-walking lunges w/weight overhead (45/25), 25-push-ups, 25-power cleans (95/65), 25-pull-ups

#Honor WOD: "Terence Hatton", Rescue 1, 1600m run, 25-push press (155/105), 50-box jumps or box step-ups (24/20), 25-deadlifts (155/105), 50-sit-ups, 25-cleans (155/105), 50-pull-ups, 1600m run