Thursday, July 17, 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: Off day

OR

#Running WOD: 5rds, 4 minute run/2 minute walk

#Strength: 4 x 8 @ 50% of bench press

July #Challenge: 55-burpees

#Metcon: 3rds of 15-box jumps (24/20), push-ups, rest 2 minutes, then 3rds of 15-air squats, 6 count mountain climbers, rest 2 minutes, then 3rds of 15-dips, inchworms, rest 2 minutes, then 3rds of 15-jump plank, superman

mountain climber demo video: http://www.youtube.com/watch?v=4Oe1t1IZdNY

inchworm demo video: https://www.youtube.com/watch?v=yc_vWaJTkDE

jump plank demo video: https://www.youtube.com/watch?v=zdx8r3FIvvU

#Chipper: 4rds, 500m row or 400m run, 40-air squats, 30-sit-ups, 20-push-ups, 10-pull-ups

#Honor WOD: "Michael Healy", S41, 4rds, 10-wall ball (20/14), 10-back squats (225/135), 10-wall ball (20/14), 10-deadlifts (225/135)