Saturday, August 9, 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: 5k row for time

OR

#Running WOD: 1 hour weighted hike

#Strength: 5 x 4 @ 75% of deadlift

#Metcon: 5rds, 12-KBS (24/16kg), 10-ring dips, 8-deadlifts (185/135)

#Chipper: 70-air squats, 60-sit-ups, 50-push-ups, 40-pull-ups, 30-box jumps (24/20), 20-V-ups, 10-HSPU's

#Honor WOD: "Michael Bocchino", Battalion 48, EMOM8, 3-squat clean thrusters (155/105), 3-bar over burpees