Thursday, August 7, 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: 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

#Metcon: 3rds, 500m row or 400m run, 15-deadlifts (225/155), 20-KBS (24/16kg)

#Chipper: 1k row, 25-wall ball (20/14), 25-KBS (24/16kg), 25-burpees, 400m run, 15-wall ball (20/14), 15-KBS (24/16kg), 15-burpees

#Honor WOD: "James Coyle", Ladder 3, 1k row, 90-heavy rope singles, 80-air squats, 70-sit-ups, 60-push-ups, 50-lunges, 40-hang cleans (95/65), 30-thrusters (95/65), 20-OHS (95/65), 10-snatches (95/65)