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

 

OR

 

#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)

 

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