Saturday, September 6, 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 1k row. 1st @ 24s/m, 2nd @26s/m, 3rd @28s/m, 4th @26s/m, 5th @ 24s/m


#Running WOD: 4rds, 800m run/400m walk

#Strength: 6 x 3 @ 80% of cleans

#Chipper: 1k row, 21-15-9 of push-ups, sit-ups, 1k row, 21-15-9 of air squats, lunges (1R+1L=1rep), 1k row, 21-15-9 of thrusters (45/35), Pendlay rows (45/35)