Wednesday, July 23, 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: 4RFT, 500m row, 10-deadlifts (225/155)

OR

#Running WOD: 4rds, 800m run, 25-KBS (24/16kg), 50-heavy rope singles

#Strength: 4 x 8 @ 60% of deadlifts

July #Challenge: 75-burpees

#Metcon: "Grace", 30-clean and jerks (135/95) for time

#Chipper: 10-HSPU, 20-K2E, 30-burpees, 40-box step-ups (24/20), 50-dips, rest 2 minutes, 50-double unders, 40-air squats, 30-sit-ups, 20-HRPU, 10-pull-ups

#Honor WOD: "Alan Feinberg", Battalion 9, EMOM9, 5-back squat (225/155), 5-burpee box jumps (20")