Friday, August 22, 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: AMRAP8, 750m row, 15-plate burpees (at the top of the burpee, jump onto a 45 bumper plate, open hips completely)


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

#Strength: 5 x 2 @ 90% of deadlift

#Chipper: "Fight Gone Bad", 3rds, wall ball (20/14), Sumo deadlift high-pull (75/45), box jumps (20"), Push-press, push press (75/45), row (calories), rest. One minute at each station. Your score is your total number of reps combined.

#Honor WOD: "Jeffrey Walz", Ladder 9, 9rds, 5-clean and jerks (155/105), 10-pull-ups