Thursday, August 14, 2014 Level III WOD: (7 of 18 week MFT cycle)

Level III

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

Renegade #Rowing WOD: 5 x 5 minute row w/3 minute rest.  Perform one max handstand hold during the 3 minute rest time.

OR

#Running WOD: 10rds, 2 minute run/1 minute max sit-ups

#Strength: Off day

#Metcon: 3rds, 15-push press (135/95), 40-heavy rope singles

#Honor WOD: "David DeRubbio", Engine 226, 21-15-9 of deadlifts (245/165), box jumps (24/20), pull-ups