Tuesday, July 15, 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: 2 x 1k row w/4:00 rest, 3 x 500m row w/2:00 rest

OR

#Running WOD: 5 x 50yd suicide sprints w/2:00 rest. Run 10 yards, touch, return, touch, run 20 yards, touch, return, touch, run 30 yards, touch, return, touch, run 40 yards, touch, return, touch, run 50 yards, touch, return, rest 2 minutes

#Strength: 5 x 10 @ 50% of snatch

July #Challenge: 50-burpees

#Chipper: 4rds, 25-burpees, 25-4 count flutter kicks, 25-hand release push-ups, 25-supermans, 2:00 rest

#Honor WOD: "Robert Cordice", Squad 1, 21-15-9 of power snatch (75/45), sit-ups, then 15-12-9 of power snatch (95/65), K2E, then 12-9-6 of power snatch (115/85), T2B