Friday, August 22, 2014 Level I WOD: (8 of 18 week MFT cycle)

Level I

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

Renegade #Rowing WOD: AMRAP8, 750m row, 15-plate burpees (at the top of the burpee, jump onto a 45 bumper plate, open hips completely)

OR

#Running WOD: 5 x 100m sprints w/2 minute rest

#Strength: 5 x 2 @ 90% of deadlift

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