Monday, October 6, 2014 Level IV WOD: (15 of 18 week Multi-Functional Training 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: 10rds, 500m row, 5-air squats, 5-abmat sit-ups, 5-push-ups


#Running WOD: 4 mile easy paced jog

#Strength: 6 x 10 @ 50% of push press

#Metcon: "Megan", 21-15-9 of burpees, KBS (24/16kg), double unders

#Chipper: 4rds, 1 minute jumping jacks, 1 minute plank, 1 minute squat hold, 1 minute handstand hold, 1 minute rest

#Honor WOD: "William Burke Jr.", Engine 21, 21-thrusters (95/65), 9-burpee pull-ups, 15-thrusters (95/65), 15-burpee box jumps (20/14), 9-thrusters (95/65), 21-bar over burpees