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

OR

#Running WOD: 4 mile easy jog

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

#Metcon: AMRAP10, 10-Overhead lunges w/plate (45/25), 10-V-ups, 10-push-ups

#Chipper: "Annie are you ok?", 21-15-9 of row (calories), thrusters (65/45), medicine ball cleans (20/14), SDHP (65/45), wall ball (20/14), burpees

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

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