Wednesday, September 10, 2014 Level III WOD: (11 of 18 week MFT cycle)

Level III

#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade #Rowing WOD: 10 x 500m w/2 minute rest


#Running WOD: 2 mile timed run

#Strength: 6 x 3 @ 80% of deadlift

#Chipper: 5rds, 5-OHS (135/95), 5-SDHP (135/95), 15-pull-ups, 15-dips

#Honor WOD: "Gerard Barbara", Assistant Chief, 21-15-9-6-3 of clean and jerk (135/95), K2E