Wednesday, July 16, 2014 Level II WOD: (3 of 18 week MFT cycle)

Level II

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

Renegade #Rowing WOD: 5 x AMRAP5 of 5-pull-ups, 10-push-ups, 250m row w/3 minute rest between sets

OR

#Running WOD: 3 x 800m run, 50-double unders or 100-heavy rope singles or 150-singles, rest as needed between sets

#Strength: 4 x 8 @ 60% of back squat

July #Challenge: 50-burpees

#Metcon: 100-sit-ups for time (benchmark)