Friday, July 18, 2014 Level IV WOD: (3 of 18 week multi-functional training 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: 5RFT: 500m row, 10-hang squat cleans (95/65), 10-burpees

OR

#Running WOD: 1 hour walk. Try to keep a pace of 4mph or 15 minute miles. Use a free app like Run Keeper to keep pace. It updates you every 5 minutes of your distance, time and pace.

#Strength: 4 x 8 @ 60% of Press

July #Challenge: 60-burpees

#Metcon: 50-box jumps (20"), 50-walking lunges (1R+1L=1rep), 50-air squats

#Chipper: "Cindy", AMRAP20, 5-pull-ups, 10-push-ups, 15-air squats

#Honor WOD: "Paul Beyer", Engine 6, 6rds, 5-power cleans (135/95), 10-push press (135/95), 15-hand release push-ups, 20-double unders