Wednesday, July 30, 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: AMMAP10, row as far as possible. Perform 5 lateral ERG burpees every minute on the minute. Start with a one minute row.

OR

#Running WOD: 10 x 50yd sprints w/:30 rest

#Strength: 8 x 5 @ 55% of OHS and bench press

#Metcon: 3rds, 25-wall ball (20/14), 20-abmat sit-ups, 15-KBS (24/16kg)

#Chipper: 3rds, one minute of muscle ups, one minute rest, one minute of burpee box jumps (30/24), one minute rest, one minute of T2B, one minute rest

#Honor WOD: "Andrew Desperito", Engine 1, 2k row, 50-thrusters (135/95), 2k row