Thursday, August 28, 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: 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


#Metcon: AMRAP10, 5-push press (185/115), 8-C2B


#Chipper: Stair Climb Training, Run 1 mile or row 2k, then 4rds, 25-
24" box step-ups (1R+1L=1rep), 15-push-ups, 20-air squats, 25-sit-ups.


#Honor WOD: "Matthew Barnes", Ladder 25, 2rds, 25-pull-ups, 10-squat cleans (135/95), 25-K2E, 10-thrusters (135/95), 25-HRPU