Tuesday, October 7, 2014 Level IV WOD: (15 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: 12rds, :40 on/:20 off




#Running WOD: 6rds, 400m run, 25-burpees


#Strength: 6 x 10 @ 50% of deadlift


#Metcon: 5rds, 10-wall ball (20/14), 10-pull-ups


#Chipper: 400m run, 50-air squats, 40-sit-ups, 30-push-ups, 20-burpees, 10-HSPU, 400m run


#Honor WOD: "Steven Coakley", Engine 217, 2rds, 17-deadlifts (185/135), 17-box jumps (24/20), 17-pull-ups