Friday, October 10, 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: 4 x 10 minute w/2 minute rest



#Running WOD: 6 x 100yd sprint w/2 minute rest


#Strength: 6 x 10 @ 50% of snatch


#Chipper: 2rds, 50-air squats, 40-sit-ups, 30-push-ups, 20-jump lunges, 10-burpees


#Honor WOD: "Keith Glascoe", Ladder 21, 21-back squats (135/95), 400m run, 21-front squats (135/95), 400m run, 21-deadlifts (135/95), 400m run, 21-S2O (shoulder to overhead) (135/95), 400m run