Thursday, September 4, 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: 6 x 500m w/1 minute rest

 

OR

 

#Running WOD: 5rds, 3 minute run/2 minute walk

 

#Strength: 6 x 3 @ 80% of back squat

 

#Metcon: 9-6-3 of 2 pood goblet squats, box jumps (24/20)

 

#Honor WOD: "Martin Demeo", HazMat 1, 21-squat cleans (135/95), 15-box jumps (24/20), 9-burpees, 21-box jumps (24/20), 15-burpees, 9-squat cleans (135/95), 21-burpees, 15-squat cleans (135/95), 9-box jumps (24/20)

 

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