Saturday, October 11, 2014 Level IV WOD: (15 of 18 week MFT cycle)

Level IV

 

#Warmup: 2rds, 20-jumping jacks, 1-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

 

Renegade #Rowing WOD: Row 2k for time

 

OR

 

#Running WOD: 5rds, 5 minute run/1 minute walk

 

#Strength: off day

 

#Metcon: 5rds, 5-HSPU, 10-SDHP (32/24kg)

 

#Chipper: 25-box over jumps (24/20), 50-double unders, 25-HRPU, 50-double unders, 25-4ct mountain climbers, 50-double unders, 25-V-ups, 50-double unders

 

#Honor WOD: "Timothy Haskell", Squad 18, 4rds, 18-OHS (115/85), 18-T2B

 

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