Friday, September 5, 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: 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, 30-KBS (24/16kg), 20-burpees, (2rds of Cindy {5-pull-ups, 10-push-ups, 15-air squats})

#Chipper: AMRAP5, 10-box jumps (24/20), 12-push-ups w/feet elevated on box, then AMRAP5, 10-wall ball (20/14), 12-sit-ups

#Honor WOD: "Patrick Brown", Ladder 3, 3rds, 5-back squats (315/225), 30-box jumps (24/20) then, 3rds, 5-deadlifts (315/225), 30-over the bar burpees