Monday, October 13, 2014 Level III WOD: (16 of 18 week Multi-Functional Training 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: 6 x 2 minutes w/1:00 rest

OR

#Running WOD: 2 mile easy jog

#Strength: 6 x 4 @ 70% of bench press

#Metcon: 18-15-12-9-6-3 of burpee, sit-ups

#Honor WOD: "James J. Corrigan", retired, Engine 320, 3rds, 20-push press (95/65), 20-HRPU, 200m sprint

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