Friday, September 5, 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: 5 x 4 minute row w/1 minute easy row between rounds


#Running WOD: 10 x 100m sprint w/2 minute rest

#Strength: 6 x 3 @ 80% of press

#Metcon: 3rds, 20-KBS (16/12kg), 15-burpees, (2rds of Cindy {5-pull-ups, 10-push-ups, 15-air squats})