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




#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 (30/24)


#Chipper: 50-double unders, 40-air squats, 30-power snatches (95/65), 20-burpees, 800m run, 25-double unders, 20-air squats, 15-power snatches (95/65), 10-burpees, 400m run


#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)