Tuesday, July 29, 2014 Level IV WOD: (5 of 18 week MFT 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: 15 minute time cap, 500m row, 5-cleans (115/75), 5-pull-ups, 400m row, 6-cleans (115/75), 6-pull-ups, 300m row, 7-cleans (115/75), 7-pull-ups, 200m row, 8-cleans (115/75), 8-pull-ups, 100m row, 9-cleans (115/75), 9-pull-ups

OR

#Running WOD: "Griff", 2rds, 800m run forward, 400m run backwards

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

#Metcon: 5rds, 3-power cleans @ 80%, 10-burpees, one minute rest between rounds

#Chipper: "Morrison", 50-40-30-20-10 of wall ball (20/14), box jumps (24/20), KBS (24/16kg)

#Honor WOD: "William Henry", Rescue 1, 50-clean and jerks (135/95), 50-wall ball (20/14)