Wednesday, September 24, 2014 Level II WOD: (13 of 18 week MFT cycle)

Level II

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

Renegade #Rowing WOD: 500m row for time

OR

#Running WOD: 1 hour speed hike

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

#Metcon: 3rds, 5-hand release push-ups, 10-KBS (16/12kg), 15-push press (45/35)

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