Monday, September 15, 2014 Level IV WOD: (12 of 18 week Multi-Functional 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: 2 x 3k w/6 minute rest


#Running WOD: 10 x 50m sprints w/1 minute rest

#Strength: 6 x 3 @ 80% of OHS

#Metcon: 3rds, 20-snatches (75/45), 20-wall ball (20/14)

#Chipper: "Kettlebell Madness", 21-15-9 of KBS, KB Snatch (1R+1L=1rep), goblet squat, press (1R+1L=1rep or use two KB). All reps done w/(24/16kg)

#Honor WOD: "Donald Burns", Assistant Chief, 20-back squats (135/95), 400m run, 20-deadlifts (135/95), 400m run, 20-cleans (135/95), 400m run, 30-thrusters (135/95), 400m run