Saturday, August 23, 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 Annie", 500m Row, 50 Double Unders, 25 Push Ups, 400m Row, 40 Double Unders, 20 Push Ups,
300m Row, 30 Double Unders, 15 Push Ups, 200m Row, 20 Double Unders,, 10 Push Ups, 100m Row, 10 Double Unders, 5 Push Ups

OR

#Running WOD: 10rds, 2 minute sprint/1 minute walk

#Strength: 5 x 2 @ 90% of OHS

#Chipper: 21-15-9 of push-ups, sit-ups, air squat, lunge (1R+1L=1rep), burpee, heavy rope singles

#Honor WOD: "Gary Box", Squad 1, 10-back squats (275/185), 10-burpee box jumps (24/20), 10-front squats (225/155), 10-burpee box jumps (24/20), 10-cleans (185/135), 10-burpee box jumps (24/20), 10-snatches (135/95), 10-burpee box jumps (24/20)

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