Thursday, October 2, 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: 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

#Metcon: 8rds, 250m row, 10-pull-ups, 10-box jumps (24/20)

#Chipper: 400m run, 50-KBS (24/16kg), 400m run, 50-goblet squats (24/16kg), 400m run, 50-SDHP (24/16kg), 400m run, 50-KB ground to overhead (24/16kg)

#Honor WOD: "Michael Elferis", Engine 22, 22-11-5 of dumbbell snatches (70/45), pull-ups, 400m run

http://555fitness.com/pages/abbreviations-acronyms