Thursday, July 10, 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: Off day

OR

#Running WOD: 5k run, easy pace

#Strength: 5 x 10 @ 50% of push press

July #Challenge: Off day

#Metcon: 3rds, 800m run, 25-wall ball (20/14), 50-double unders or 100-singles

#Chipper: 3rds, 15-goblet squats (24/16kg), 10-pull-ups, 15-KBS (24/16kg), then row 2k, then 3rds, 15-goblet squats (24/16kg), 10-pull-ups, 15-KBS (24/16kg)

#Honor WOD: "Robert Evans", E33, 21-15-9 of squat cleans (135/95), HSPU's