Saturday, September 6, 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 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

#Metcon: 3rds, 10-dumbbell snatches (55/35)(1R+1L=1rep), 20-HRPU, 30-T2B

#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)

#Honor WOD: "Gerard Dewan", Ladder 3, 21-15-9 of clean and jerk (95/65), burpee, 15-10-5 of clean and jerk (135/95), burpee, 9-6-3 of clean and jerk (185/135, burpee