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

Level IV

#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)

#Chipper: 500m row or 400m run, 30-bodyweight bench press, 500m row or 400m run, 20-bodyweight bench press, 500m row or 400m run, 10-bodyweight bench press,

#Honor WOD: "Philip Hayes", E217, retired, 10-deadlifts (315/225), 1-burpee. Decrease the deadlifts by 1 and increase the burpees by 1 until you do 1 deadlift and 10 burpees.