Friday, July 11, 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: 4 x 10 minutes w/1 minute rest

OR

#Running WOD: 25 minute run, 4 minute jog, 1 minute walk

#Strength: 5 x 10 @ 50% of deadlift

July #Challenge: 35-burpees

#Metcon: 4rds, 20-6 count bodybuilders, 20-4 count flutter kicks, :30 rest

#Chipper: 400m run, 30-clean and jerk (115/75), 20-T2B, 10-OHS (115/75), 400m run, 15-clean and jerk (115/75), 10-T2B, 5-OHS (115/75)

#Honor WOD: "Ronnie Henderson", E279, 20-deadlifts (225/135), 500m row, 10-deadlifts (275/185), 500m row, 5-deadlifts (315/225), 500m row