Tuesday, September 2, 2014 Level III WOD: (10 of 18 week MFT cycle)

Level III

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

Renegade #Rowing WOD: "Concept2 custom workouts, pre-programmed on your monitor", 9 rds, 1:40 on/:20 off. After 5th 1:40, rest 2:00, then resume 1:40 on/:20 off for another 4 rounds.

OR

#Running WOD: 1 hour speed hike, no weight.

#Strength: 6 x 5 @ 60% of cleans and snatch

#Metcon: Benchmark, 100-sit-ups for time

#Honor WOD: "Vincent Brunton", Ladder 105, 5rds, 5-HSPU, 10-squat cleans (135/95), 20-box jumps (24/20), 40-double unders

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