Monday, July 28, 2014 Level IV WOD: (5 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: 4 x 10 minutes w/1 minute rest

OR

#Running WOD: 8rds, 400m run w/2 minutes rest

#Strength: 8 x 5 @ 55% of back squat and press

#Metcon: "Helen", 3RFT, 400m run, 21-KBS (24/16kg), 12-pull-ups

#Chipper: 3rds, 3-wall walks, 6-ring dips, 9-dumbbell snatches (45/25)

#Honor WOD: "John Ginley", E40, 2rds, 10-push press (135/95), 10-back squats (135/95), 10-cleans (135/95), 10-OHS (135/95)