Saturday, September 20, 2014 Level IV WOD: (12 of 18 week MFT)

Level IV

#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade #Rowing WOD: 3RFT, 1k row, 15-deadlifts @ 50% of 1RM


#Running WOD: 4rds, 800m run, 50-walking lunges (1R=1rep, 1L+1rep)

#Strength: 3 x 2 @ 95% of press

#Metcon: "Kelly", 3rds, 400m run, 30-box jumps (24/20), 30-wall ball

#Chipper: 1k row or 800m run, 20-walking lunges (1R+1L=1rep), 20-wall ball, 20-box jumps (24/20), 20-push-ups, 20-KBS (24/16kg), 20-sit-ups, 1k row or 800m run

#Honor WOD: "Geoffrey Guja", Battalion 43,9-15-21 of deadlifts (245/165), burpee box jumps (24/20), inchworms