Tuesday, August 19, 2014 Level IV WOD: (8 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: 3k row, 6 minute rest, 2.5k row, 5 minute row, 2k row


#Running WOD: 45 minute weighted hike

#Strength: 5 x 2 @ 90% of cleans

#Metcon: Firefighter Throwdown Event #4, 15-thrusters (135/95), 15-C2B, 10-thrusters (135/95), 10-C2B, 5-thrusters (135/95), 5-C2B

#Chipper: 50-double unders, 10-burpees, 25-HRPU, 10-burpees, 50-double unders, 10-burpees, 25-T2B, 10-burpees, 50-double unders, 10-burpees, 25-overhead walking lunges (45/25), 10-burpees, 50-double unders, 10-burpees

#Honor WOD: "Steven Bates", Engine 235, 2rds, 35-K2E, 35-thrusters (45/35), 35-air squats, 35-OHS (45/35), 35-hand release push-ups