Wednesday, October 1, 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: 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, 7-strict pull-ups, 14-KBS (24/16kg)

#Chipper: 50-40-30-20-10 of air squat, push-ups, sit-ups

#Honor WOD: "Christopher Blackwell", Rescue 3, 3rds, 5-push jerk (185/135), one minute handstand hold