Monday, July 14, 2014 Level IV WOD: (3 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: 3 x 15 minute row w/4 minute rest


#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

#Chipper: 5rds, 500m row, 50-heavy rope singles, 25-abmat sit-ups, 10-box jumps (24/20)

#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)