Monday, July 21, 2014 Level IV WOD: (4 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: 7rds for distance, :30 row/:30 rest (perform 3 front squats (135/95) during rest)

OR

#Running WOD: 10 x 100m spint w/2:00 rest

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

July #Challenge: 65-burpees

#Metcon: 3rds, 10-burpee box jumps (24/20), 10-walking lunges (1R+1L=1rep), 400m run, 1:00 rest

#Chipper: 3rds, 500m row or 400m run, 40-air squats, 30-sit-ups, 20-OHS (95/65), 10-T2B

#Honor WOD: "Michael Boyle", E33, 7rds, 5-push press (155/105), 10-KBS (32/24kg), 20-double unders