Wednesday, September 24, 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: 500m row for time


#Running WOD: 1 hour speed hike

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

#Metcon: 3rds, 5-HSPU, 10-KBS (24/16kg), 15-push press (95/65)

#Chipper: "Tabata This", 8rds, :20 on/:10 off for each exercise, row (calorie), air squats, pull-ups, push-ups, sit-ups

#Honor WOD: "Michael Cawley", Ladder 136, 50-thrusters (45/35), 40-power snatch (95/65), 30-back squat (135/95), 16-cleans (155/105)