Wednesday, October 8, 2014 Level III WOD: (15 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: 6rds, 1:30 row, 7-thrusters (95/65), 1:30 rest

 

OR

 

#Running WOD: 800m run, 50-air squats, 800m run, 50-sit-ups, 800m run, 50-push-ups

 

#Strength: 6 x 10 @ 50% of OHS

 

#Metcon: 21-15-9 of HRPU, V-ups, tuck jumps

 

#Honor WOD: "Michael Esposito", Squad 1, 3-6-9-12-15-18-21 of OHS (95/65), HRPU

 

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