Saturday, September 27, 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: 5 x 5 minute w/2 minute rest


#Running WOD: 3 mile easy jog

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

#Metcon: 2rds, 30-squat cleans (65/45), 30-pull-ups

#Chipper: 6rds, 5-air squats, 5-box jumps (24/20), 5-thrusters (95/65), 1 minute plank

#Honor WOD: "Jose Guadalupe", Engine 54, 54-pull-ups, 54-air squats, 54-sit-ups, 54-push-ups