Thursday, August 21, 2014 Level III WOD: (8 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: "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: 4rds, 400m run, 20-box jumps (20"), 20-wall ball (20/14)

#Honor WOD: "Dana Hannon", Engine 26, 26-power cleans (95/65), 100-double unders (for every break or mess up, perform 5 burpees), 100-KBS (16/12kg) (for every break perform one wall climb), 26-power snatch (95/65)

Wall climb demo: