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

Level IV

#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: 4rds, 20-ring dips, 50-air squats, 20-hand release push-ups

#Chipper: 50-burpees, 20-power snatch (95/65), 25-burpees, 10-power snatch (95/65)

#Honor WOD: "Gerald Duffy", Ladder 21, 2rds, 50-sit-ups, 40-pull-ups, 30-back squat (135/95), 20-HSPU's, 10-front squats (135/95)