Monday, August 11, 2014 Level IV WOD: (7 of 18 week Multi-Functional 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: 2 x 17 minutes w/4 minute rest.  5′ @22 s/m, 4′ @24, 3′ @26, 2′ @28, 3′ @26 4min Rest ,5′ @20 s/m, 4′ @24, 3′ @28, 2′ @30, 3′ @26

OR

#Running WOD: 4rds, 800m run, 25-sit-ups, 25-air squats, 25-push-ups

#Strength: 5 x 4 @ 75% of OHS (overhead squats)

#Metcon: 30-20-10 of thrusters (45/35), pull-ups, box jumps (24/20)

#Chipper: 5rds of Cindy (5-pull-ups, 10-push-ups, 15-air squats), 400m run, 3rds of Cindy, 400m run, 1 round of Cindy, 400m run

#Honor WOD: "Joseph Gullickson", Ladder 101, 101-ground to overhead (snatch, clean and jerk or any other combination) (75/45), 101-double unders