Monday, September 8, 2014 Level IV WOD: (11 of 18 week Multi-functional Training 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: 4 x 5 minutes w/2 minute rest

OR

#Running WOD: 1 hour speed hike/walk

#Strength: 6 x 3 @ 80% of front squat

#Metcon: 10-8-6-4-2 of deadlifts + power clean (155/105). Perform 1 deadlift and one power clean ten times to complete the first set.

#Chipper: 21-OHS (65/45), 21-KBS (32/24kg), 21-V-ups, 15-OHS (65/45), 15-KBS (32/24kg), 15-V-ups, 9-OHS (65/45), 9-KBS (32/24kg), 9-V-ups,

#Honor WOD: "Patrick Byrne", Ladder 101, 10 to 1 thrusters (135/95)/pull-ups, then 1 to 10 of OHS (95/65)/HSPU

http://555fitness.com/pages/abbreviations-acronyms