Monday, August 25, 2014 Level IV WOD: (9 of 18 week Multi-functional Training cycle)

Level IV

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

Renegade #Rowing WOD: 2 x 12 minutes w/3 minute rest


#Running WOD: 5rds, 800m run, 50-heavy rope singles

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

#Metcon: 5rds, 5-deadlifts (245/165), 25-abmat sit-ups, 15-V-ups

#Chipper: "leg burn", 50-back squats (95/65), 75-OHS (65/45), 100-air squats, 800m run w/barbell (45/35)

#Honor WOD: "Scott Davidson", Ladder 118, 800m run, 10-deadlifts (225/155), 600m run, 20-back squats (225/155), 400m run, 30-front squats (135/95), 200m run, 40-cleans (135/95)