Thursday, October 9, 2014 Level I WOD: (15 of 18 week MFT cycle)

Level I


#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row


Renegade #Rowing WOD: 2k row, 15-bench press (135/95), 1k row, 10-bench press (185/135), 500m row, 5-bench press (225/155)




#Running WOD: 45 minute speed hike


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