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

OR

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

#Strength: 3 x 2 @ 95% of deadlifts

#Metcon: 3rds, 10-HRPU, 10-clean & jerks (165/115), 10-grasshoppers (1R+1L=1rep)

Grasshopper demo video: http://www.youtube.com/watch?v=twtWsHd5_n4

#Chipper: 60-push-ups, 60-KBS (24/16kg), 200m run, 40-push-ups, 40-KBS (24/16kg), 400m run, 20-push-ups, 20-KBS (24/16kg), 800m run,

#Honor WOD: "George Dispasquale", Ladder 2, 2rds, 2k row, 20-deadlifts (225/155)

http://555fitness.com/pages/abbreviations-acronyms