Wednesday, August 13, 2014 Level II WOD: (7 of 18 week MFT cycle)

Level II

#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade #Rowing WOD: 3RFT, 1k row, 15-deadlifts @ 50%


#Running WOD: 1 mile time run

#Strength: 5 x 4 @ 75% of snatch

#Metcon: "Helen", 3rds, 400m run, 21-KBS (24/16kg), 12-pull-ups