Friday, September 26, 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: 5rds, 500m row, 20-box jumps (24/20)

OR

#Running WOD: 6rds, 400m run, 20-air squats, 15-sit-ups, 10-lunges (1R+1L=1rep)

#Strength: 3 x 2 @ 95% of OHS

#Metcon: 1k row or 800m run, then 4rds, of 12-T2B, 10-KBS (32/24kg), 8-burpees

#Chipper: EMOM12-3-power cleans (155/105), rest 1 minute, EMOM10-5-hang power snatch (135/95), rest 1 minute, EMOM8, 8-goblet squats (32/24kg), rest 1 minute, EMOM6, 8-strict pull-ups

#Honor WOD: "Robert Fotti", Ladder 7, AMRAP7, 1-squat clean (185/135), 2-clean and jerks (185/135), 3-bar over burpees

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