Tuesday, September 16, 2014 Level IV WOD: (12 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: 6RFT, 250m row, 15-wall ball (20/14), 1 minute rest




#Running WOD: 5rds, 4 minute run/2 minute walk


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


#Metcon: "Cindy" AMRAP20, 5-pull-ups, 10-push-ups, 15-air squats


#Chipper: 1 minute plank, 20-sit-ups, :30 plank, 20-V-ups, :30 plank, 1 minute rest, 20-grasshoppers (1R+1L=1rep), :30 plank, 20-4ct mountain climbers, 1 minute plank


#Honor WOD: "Peter Ganci, Jr.", Fire Chief, 3rds, 5-HSPU, 10-Press (95/65), 15-snatch (95/65), 20-KBS (24/16kg)