Thursday, July 24, 2014 Level I WOD: (4 of 18 week Multi-functional training cycle)

Level I

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

Renegade #Rowing WOD: 8 minute time cap, 750m row, 40-bar facing burpees, max thrusters (135/95)

OR

#Running WOD: 5rds, 3 minute run/1 minute walk

#Strength: 4 x 8 @ 60% of OHS