Thursday, July 31, 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: 2RFT, 800m row, 60-double unders, 40-KB snatch (24/16kg), 20-box jumps (24/20)

#Running WOD: 45 minute weighted hike

#Strength: 8 x 5 @ 55% of push jerk and deadlift

#Metcon: 5rds, bear complex (95/65) w/3 burpee chaser after of the 7 cycles within the round.

Bear complex demo video:

#Chipper: 4rds, 10-T2B, 10-muscle-ups, 1 minute rest

#Honor WOD: "Kenneth Marino", Rescue 1, 3rds, 5-cleans (155/105), 10-burpees, 5-clean and jerks (155/105), 10-wall ball (24/20)