Wednesday, July 9, 2014 Level II WOD: (2 of 18 week MFT)

Level II

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

Renegade #Rowing WOD: 3RFT, 750m row, 15-deadlifts @ 40%

OR

#Running WOD: 8 x 400m run, 25-double unders or 50-singles

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

July #Challenge: 35-burpees

#Metcon: 100 air squats for time (benchmark)