Thursday, September 25, 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: 2 x 4,000m w/6 minute rest


#Running WOD: 6 x 100m sprint w/1:00 rest

#Strength: 3 x 2 @ 95% of deadlifts

#Metcon: 3rds, 10-push-ups, 10-clean & jerks (95/65), 10-grasshoppers (1R+1L=1rep)

Grasshopper demo video: