Tuesday, August 26, 2014 Level IV WOD: (9 of 18 week MFT 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: 8 x 2:00 on/:45 off




#Running WOD: 1 hour weighted hike


#Strength: 5 x 2 @ 90% of snatch


#Metcon: 5rds, 10-push press (155/105), 30-double unders


#Chipper: 1k row, 25-wall ball (20/14), 25-KBS (32/24kg), 25-burpees, 400m run, 15-wall ball (20/14), 15-KBS (32/24kg), 15-burpees


#Honor WOD: "Harvey Harrell", Rescue 5, 50-thrusters (45/35), 45-air squats, 40-pull-ups, 35-box jumps (24/20), 30-T2B, 25-HRPU, 20-sit-ups, 15-burpees, 10-HSPU, 5-OHS (45/35)