Thursday, August 28, 2014 Level I WOD: (9 of 18 week MFT cycle)

Level I


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


Renegade #Rowing WOD: 3RFT, 250m row (rear of rower elevated on 2-45# bumpers), 15-KBS (24/16kg), 5-HSPU




#Running WOD: 3 mile timed run


#Strength: 6 x 5 @ 60% of back squat and press