Friday, September 19, 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: 2k row for time




#Running: 45 minute weighted hike

#Strength: 3 x 2 @ 95% of back squat


#Chipper: 18-15-12-9-6-3 of squat clean (95/65), hand release push-ups, burpees


#Honor WOD: "David Halderman", Squad 18, 5rds, 20-wall ball (20/14), 10-power cleans (135/95)