Friday, August 15, 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: AMRAP10: 1-HSPU, 100m row, 2-HSPU, 200m row, 4-HSPU, 400m row, 8-HSPU, 800m row, etc........ until 10 minute time cap is reached

OR

#Running WOD: 30 minute weighted hike

#Strength: 5 x 2 @ 90% of bench press

#Chipper: 4rds, 50m bear crawl, 10-push-ups, 10-sit-ups, 50m bear crawl, 10-air squats, 10-mountain climbers

#Honor WOD: "Thomas Gambino, Jr." Rescue 3, Every 3 minutes for 18 minutes perform 7-bear complexes (135/95), 14-burpees, 21-double unders

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