Wednesday, August 6, 2014 Level IV WOD: (6 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: AMRAP25, 250m row, 5-clean and jerk (135/95), 5-push-ups. Each round add 250m to the row and another 5 to the clean and jerks and push-ups, so round three would look like this: 750m row, 15-clean and jerks, 15-push-ups.

OR

#Running WOD: 10rds, 2 minute run/1 minute walk

#Strength: 5 x 4 @ 75% of cleans

#Metcon: 5rds, 1k row, 50-sit-ups

#Chipper: 1 mile run, 50-air squats, 45-sit-ups, 40-box jumps (24/20), 35-push-ups, 30-pull-ups, 25-KBS (24/16kg), 20-burpees, 15-dips, 10-wall ball (20/14), 5-handstand push-ups

#Honor WOD: "Terrence Farrell", Rescue 4, 10-deadlifts (315/225), 20-back squats (225/155), 30-cleans (135/95), 40-push press (95/65), 50-double unders