Saturday, July 26, 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: 5 x 800m w/2 minute rest


#Running WOD: 2rds, 1600m run, 50-sit-ups, 100-singles

#Strength: 4 x 8 @ 60% of front squat

July #Challenge: 80-burpees

#Metcon: "Megan", 21-15-9 of burpee, KBS (24/16kg), double unders

#Chipper: "Fight Gone Bad", 3rds, one minute each of wall ball (20/14), SDHP (75/45), box jumps (24/20), push press (75/45), calorie row, rest.

#Honor WOD: "Michael Lynch", E40, Run 400m then 21-15-9 of thrusters (65/35), pull-ups, run 400m then 21-15-9 of cleans (65/35), ring dips, run 400m then 21-15-9 of wall ball (20/14), burpees