Wednesday, September 3, 2014 Level II WOD: (10 of 18 week MFT cycle)

Level II

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

Renegade #Rowing WOD: "Get to know your C2 monitior", 2k row, 3 minute rest, 1.5k row, 3 minute rest, 1k row, 3 minute rest, 500m row

OR

#Running WOD: 1.5 mile timed run

#Strength: 6 x 3 @ 80% of bench press

#Chipper: 4rds, 500m row or 400m run, 20-sit-ups, 15-air squats, 10-push-ups

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