Thursday, August 14, 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: 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), 30-double unders

#Chipper: AMRAP5, 6-box jumps (24/20), 6-push-ups w/feet elevated on box, rest 2 minutes, then AMRAP5, 10-wall ball (20/14), 12-sit-ups

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