Thursday, October 2, 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: Row 3k for time

OR

#Running WOD: 4 x 100yd suicide sprints. Run 20yds, touch, return, touch, run 40yds, touch, return, touch, run 60yds, touch, return, touch, run 80yds, touch, return, touch, run 100yds, touch, return, rest 3 minutes

#Strength: 6 x 10 @ 50% of press

#Chipper: 400m run, 50-KBS (16/12kg), 400m run, 50-air squats, 400m run, 50-SDHP (16/12kg), 400m run, 50-KB ground to overhead (16/12kg)

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