Saturday, October 4, 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: 4rds, 750m row, 20-goblet squats (24/16kg)


#Running WOD: 4 mile easy jog

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

#Metcon: AMRAP10, 10-Overhead lunges w/plate (35/15), 10-V-ups, 10-push-ups

#Honor WOD: "Jonathan Ielpi", Squad 288, 2rds, 44-push press (65/45), 22-wall ball (20/14), 11-pull-ups, 11-HRPU's