Wednesday, September 10, 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: 10 x 500m w/2 minute rest


#Running WOD: 2 mile timed run

#Strength: 6 x 3 @ 80% of deadlift

#Metcon: EMOM20, odd minutes, 5-burpee box jumps (24/20), even minutes, 5-thrusters (135/95)

#Chipper: 5rds, 5-OHS (135/95), 5-SDHP (135/95), 5-muscle-ups

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