Friday, August 1, 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: 5 x 500m w/2 minute rest


#Running WOD: 6rds, 4 minute run, 1 minute walk

#Strength: 8 x 5 @ 55% of snatch and clean

#Metcon: "Fran", 21-15-9 of thrusters (95/65), pull-ups

#Chipper: 20-HSPU, 30-T2B, 20-thrusters (115/75), 30-KBS (32/24kg), 20-push jerk (115/75), 30-pull-ups, 20-front squats (115/75), 30-K2E

#Honor WOD: "Denis Germain", Ladder 2, 20-power snatch (135/95), 20-double unders, 200m run, 15-power snatch (135/95), 40-double unders, 200m run, 10-power snatch (135/95), 60-double unders, 200m run, 5-power snatch (135/95), 80-double unders, 200m run