Friday, July 25, 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: 2 x 19 minutes w/2 minute rest

OR

#Running WOD: 30 minute weighted hike

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

July #Challenge: Rest day

#Metcon: pull-up/push-up ladder. In the first minute perform 1 rep of each, 2nd minute perform 2 reps of each. Continue until you cannot complete the required repetitions within the minute.

#Honor WOD: "Sean Hanley", L20, Row 2,000m. Every minute perform 5-lateral ERG (rower) burpees. Lateral jump over the rail. Then row until the minute is up, then perform 5 more lateral burpees over the rail of the ERG.