Tuesday, July 22, 2014 Level III WOD: (4 of 18 week Multi-functional training cycle)

Level III

#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade #Rowing WOD: 2k row for time (benchmark)


#Running WOD: 1 mile timed run (benchmark)

#Strength: 4 x 8 @ 60% of push press

July #Challenge: 70-burpees

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

#Honor WOD: "John Crisci", Haz-Mat 1, 25-box jumps (24/20), 25-pull-ups, 25-KBS (24/16kg), 25-air squats, 25-sit-ups, 25-deadlifts (135/95), 25-wall ball (20/14), 25-burpees, 25-power cleans (135/95)