Monday, September 29, 2014 Level III WOD (14 of 18 week Multi-functional Fitness cycle)

Level III

#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade #Rowing WOD: 2 x 20 minutes w/4 minute rest

OR

#Running WOD: 3 mile timed run

#Strength: 3 x 2 @ 95% of snatch

#Metcon: 3rds, 5-squat cleans (135/95), 10-burpees, 20-box jumps (24/20)

#Honor WOD: "David Fontana", Squad 1, 100-double unders, 50-squat clean thrusters (65/45), 25-box jumps (30/24)

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