Friday, October 3, 2014 Level III WOD: (14 of 18 week MFT cycle)

Level III

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

Renegade #Rowing WOD: 6 x 2minute row w/1 minute rest


#Running WOD: 6rds, 400m run, 15-sit-ups, 50-heavy rope singles

#Strength: 6 x 10 @ 50% of cleans

#Metcon: 3rds, 30-double unders, 10-OHS (95/65)

#Honor WOD: "Joseph Farrelly", Division 1, Set the bar to any weight you want. Do not adjust the weight unless you absolutely have to. Move 10,000lbs using any combination of cleans, snatch, OHS. For example, if you set the bar at 135lbs, you would need to do a total of 75 reps (went over the 74.07). You can use any rep scheme you want to achieve the required amount of reps. 135lbs was just an example weight, use any weight you want. Heavier weight is less reps, lighter weight more reps.