Wednesday, September 3, 2014 Level IV WOD: (10 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: "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

#Metcon: 3rds, 10-deadlifts (225/155), 15-wall ball (20/14), 10-pull-ups

#Chipper: 6rds, 500m row or 400m run, 20-sit-ups, 15-air squats, 10-push-ups

#Honor WOD: "Kevin Dowdell", Rescue 4, 400m run, 40-double unders, 400m run, 40-thrusters (45/35), 400m run, 40-box jumps (24/20), 400m run, 40-T2B, 400m run, 40-OHS (45/35)

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