Thursday, August 7, 2014 Level I WOD: (6 of 18 week MFT cycle)

Level I

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

Renegade #Rowing WOD: 3 x 2k row w/5 minute rest

OR

#Running WOD: 5 x 50yd suicide sprints w/3 minute rest. Run 10yds, touch, return, touch, run 20yds, touch, return, touch, run 30yds, touch, return, touch, run 40yds, touch, return, touch, run 50yds, touch, return. Rest 3 minutes.

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