Saturday, August 16, 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: 16rds, :40 on/:20 off

#Running WOD: 6rds, 3 minute jog/2 minute walk

#Strength: 5 x 2 @ 90% of back squat

#Chipper: "full body", 50-abmat sit-ups, 50-box jumps (24/20), 25-dumbbell snatches (55/35) (1R+1L=1rep), 50-push-ups, 50-Pendlay rows (45/35), 50-heavy rope singles

#Honor WOD: "Michael Fodor", Squad 1, 100 reps total (185/115), any combination of back squat, deadlift, and/or shoulder to overhead