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

Level IV

#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)

#Chipper: 4RFT, 5-deadlifts (135/95), 5-hang squat cleans (135/95), 5-push press(135/95) , 5-burpees, 250m row or 200m run, 1:30 rest between rounds

#Honor WOD: "John Florio", E214, 10-bench press @ 75%, 10-ring dips, 20-bench press @ 50%, 20-diamond push-ups, 30-bench press @ 35%, 30-push-ups