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

 

OR

 

#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)

 

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