Tuesday, July 8, 2014 Level II WOD: (2 of 18 week MFT cycle)

Level II

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

Renegade #Rowing WOD: Row 2k, rest 3 minutes, row 1k, rest 3 minutes, row 500m. (These are all-out rows)

OR

#Running WOD: Run 2 miles, run 3 minutes, walk 1 minute.

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

July #Challenge: 30-burpees

#Metcon: 3rds, 20-dips, 50-air squats, 20-push-ups