Tuesday, September 9, 2014 Level IV WOD: (11 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: 3 x 15 minutes w/4 minute rest


#Running WOD: 800m run, 100-HRS (heavy rope singles) or double unders

#Strength: 6 x 3 @ 80% of push press

#Metcon: "Nancy", 4rds, 400m run, 15-OHS (95/65)

#Chipper: 4rds, 25-20" box step-ups (1R+1L=1rep), 10-front squats (115/75), 10-push-ups, 10-burpees

#Honor WOD: "Michael Delvalle", Engine 5, 5rds, 5-squat cleans (155/105), 10-box jumps (24/20), 50-double unders