Wednesday, October 1, 2014 Level II WOD: (14 of 18 week MFT cycle)

Level II

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

Renegade #Rowing WOD: 10rds, 500m row, 10-strict pull-ups


#Running WOD: 5rds, 4 minute run/2 minute walk

#Strength: 6 x 10 @ 50% of back squat

#Metcon: 4rds, 5-strict pull-ups, 10-KBS (16/12kg)