Tuesday, August 5, 2014 Level II WOD: (6 of 18 week MFT cycle)

Level II

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

Renegade #Rowing WOD: 4 minute max distance row, then immediately after tabata air squats, then immediately after, 4 minute max distance row.

OR

#Running WOD: Treadmill, 25-burpees, then 10rds, 10% incline, :30 sprint, 1:00 walk, then 25-burpees

#Strength: 5 x 4 @ 75% of press

#Metcon: 4rds, 25-box jumps (24/20), 50-sit-ups, 75-heavy rope singles