Tuesday, August 12, 2014 Level IV WOD: (7 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: 2 x 3k row w/6 minute rest


#Running WOD: 10 x 50yd sprints w/1:00 rest

#Strength: 5 x 4 @ 75% of Push Jerk

#Metcon: 30-burpee muscle-ups for time

#Chipper: 1k row or 800 run, 25-sit-ups, 750m row or 600m run, 50-sit-ups, 500m row or 400 run, 75-sit-ups, 250m row or 200m run, 100-sit-ups

#Honor WOD: "Thomas Cullen III", Squad 41, 4rds, 5-OHS (135/95), 10-HSPU's, 15-box jumps (24/20)