Friday, August 8, 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: 20 minute time cap, 6rds, 500m row, 20-push-ups.

OR

#Running WOD: 2 mile time run

#Strength: 5 x 4 @ 75% of push press

#Metcon: 50-squat clean thrusters (135/95)

#Chipper: "300", 25-pull-ups, 50-deadlifts (135/95), 50-push-ups, 50-box jumps (24/20), 50-floor wipers (135/95), 50-G2O, alternating (16/12kg), 25-pull-ups

300 demo video: https://www.youtube.com/watch?v=5iKBykxuCGw

#Honor WOD: "Edward D'Atri", Squad 1, 12-9-6 of deadlifts (275/185), bench press (185/105), C2B