Wednesday, August 20, 2014 Level II WOD: (8 of 18 week MFT cycle)

Level II

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

Renegade #Rowing WOD: 2k row, then 5rds, 10-OHS (45/35), 10-sit-ups, then 2k row

OR

#Running WOD: 2 mile timed run

#Strength: 5 x 2 @ 90% of front squats

#Metcon: AMRAP7, thrusters (65/45) and pull-ups, 3-3, 6-6, 9-9, 12-12, keep adding three reps to each exercise til the time is up.

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