Thursday, August 21, 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: "Rowing Murph", 1k row, then 12 rds, 5-pull-ups, 10-push-ups, 15-air squats, then 1k row


#Running WOD: 4rds, 400m run, 10-burpee tuck jumps, 50-heavy rope singles

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

#Metcon: 3rds, 400m run, 20-box jumps (20"), 20-wall ball (20/14)