Monday, July 14, 2014 Level III WOD: (3 of 18 week MFT cycle)

Level III

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

Renegade #Rowing WOD: 3 x 15 minute row w/4 minute rest

OR

#Running WOD: 3 mile weighted hike

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

#Metcon: 50-sit-ups, 50-KBS (24/16kg), 50-dips, 50-jumping pull-ups

#Honor WOD: "Ronnie Gies", Squad 288, 4rds, 18-pull-ups, 18-SDHP (75/55), 18-wall ball (20/14), 18-ring dips (total reps=288)