Tuesday, September 23, 2014 Level IV WOD: (13 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: 4 x 3 minutes w/2 minute rest

OR

#Running WOD: 1 mile timed run

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

#Metcon: AMRAP10, 5-C2B, 10-hand release push-ups, 15-burpee tuck jumps

#Chipper: Modified "Nutts", 10-HSPU, 15-deadlifts (245/165), 25-box jumps (24/20), 50-pull-ups, 50-wall ball (20/14), 100-double unders, 400m run

#Honor WOD: "Andrew Brunn", Ladder 5, 5rds, 3-OHS (135/95), 6-HSPU, 9-Bench Press (135/95), 12-ring dips

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