Monday, August 4, 2014 Level III WOD: (6 of 18 week multi-functional training cycle)

Level III

#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade #Rowing WOD: 4RFT, 15-burpees, 150m row

OR

#Running WOD: 5rds, 400m run, 50-air squats

#Strength: 5 x 4 @ 75% of back squat

#Metcon: 4rds, 500m row or 400m run, 25-air squats, 25-box jumps (24/20)

#Honor WOD: "Daniel Brethel", Ladder 24, 24-18-12-6 of burpee box jumps (24/20), abmat sit-ups w/medicine ball (20/14)