Friday, August 29, 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 250m row w/1 minute rest

 

OR

 

#Running WOD: 3 x 100m suicide sprints.  Run 50m, touch, return, touch, run 100m, touch, return.  Rest 3 minutes.

 

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

 

#Metcon: 5rds, 15-OHS (135/95), 400m run

 

#Chipper: 50-jump squats, 800m run, 100-double unders, 1k row

 

#Honor WOD: "Joseph Henry", Ladder 21, Buy-in, 25-burpees, then 3rds, 10-hang snatches (115/85), 20-HRPU's, 50-double unders, then cash-out, 25-burpees

 

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