Wednesday, September 17, 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: 5 x 1k row w/3 minute rest

OR

#Running WOD: 6rds, 400m run, 25-air squats, 25-sit-ups, 25-push-ups

#Strength: 6 x 3 @ 80% of snatch

#Metcon: 1,000m row or 800m run, then, 3rds, 21-box jumps (24/20), 15-pull-ups, 9-burpees

#Chipper: 3rds, 15-strict pull-ups, 15-ring dips, 15-HSPU, 15-ring rows

#Honor WOD: "Stephen Belson", Ladder 24, 20-box jumps (30/24), 5-squat cleans (155/105), 30-box jumps (24/20), 5-squat cleans (155/105), 40-box jumps (20), 5-squat cleans (155/105)

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