Tuesday, September 30, 2014 Level IV WOD: (14 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 1k row w/3 minute rest

OR

#Running WOD: 30 minute weighted hike

#Strength: 6 x 10 @ 50% of bench press

#Metcon: 10rds, 5-back squats (135/95), 5-box jumps (24/20)

#Chipper: 400m run, 21-15-9 of push-ups, sit-ups, 400m run, 21-15-9 of air squats, pull-ups, 400m run, 21-15-9 of V-ups, burpees, 400m run, 21-15-9 of lunges, dips

#Honor WOD: "Michael Haub", Ladder 4, EMOM10, 4-front squats (225/155), 10-double unders

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