Thursday, July 24, 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: 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 (165/115), 50-walll ball (20/14), 4-power snatches (155/105), 40-wall ball, 6-power snatches (135/95), 30-wall ball, 8-power snatches (115/75), 20-wall ball, 10-power snatches (95/65), 10-wall ball

#Metcon: 5rds, 300m row, 8-hang power cleans (135/95), 5-burpee box jumps (24/20), 2-ring pull-ups, 2 minute rest between rounds

#Honor WOD: "Bruce Gary", E40, 40-double unders, 40-step-ups (24/20), 40-Press (75/45), 30-double unders, 30-step-ups (24/20), 30-Press (75/45), 20-double unders, 20-step-ups (24/20), 20-Press (75/45), 10-double unders, 10-step-ups (24/20), 10-Press (75/45)