Saturday, August 30, 2014 Level III WOD: (9 of 18 week MFT cycle)

Level III

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

Renegade #Rowing WOD: 5k row


#Running WOD: 30 minute weighted hike

#Strength: 6 x 5 @ 60% of OHS and bench press

#Metcon: "Grace", 30-clean and jerks (135/95)

#Honor WOD: "Brian Bilcher", Squad 1, 9-cleans (185/135), 21-HSPU, 7-cleans (185/135), 15-HSPU, 5-cleans (185/135), 9-HSPU