Monday, July 7, 2014 ‪Level III WOD‬: (2 of 18 week MFT 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: 15 x :20 on/:40 off, total distance rowed

OR

#Running WOD: 1.5 mile timed run

#Strength: 5 x 10 @ 50% of press

July #Challenge: 25-burpees

#Chipper: run 1200m, 40-KBS (1.5/1 pood), 800m run, 40-burpees, 400m run, 40-grasshoppers

Grasshopper demo video: http://www.youtube.com/watch?v=twtWsHd5_n4

#Honor WOD: "Edward Day", Ladder 11, 150-double unders, 100-sit-ups, 50-thrusters (95/65), 25-burpees