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

Level II

#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

July #Challenge: 80-burpees

#Chipper: 2-power snatches (105/75), 50-walll ball (20/14), 4-power snatches (95/65), 40-wall ball, 6-power snatches (75/45), 30-wall ball, 8-power snatches (65/75), 20-wall ball, 10-power snatches (45/35), 10-wall ball