Thursday, September 18, 2014 Level III WOD: (12 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: 2 x 12 minutes w/3 minute rest

OR

#Running WOD: 2 mile timed run

#Strength: 3 x 2 @ 95% of bench press

#Metcon: 3rds, 60-heavy rope singles, 30-wall ball (20/14), 15-deadlifts (185/135)

#Honor WOD: "Francis Esposito", Engine 235, 21-15-9 of thruster (135/95), burpee, pull-up

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