Monday, October 13, 2014 Level IV WOD: (16 of 18 week Multi-Functional Training cycle)

Level IV

#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


#Running WOD: 2 mile easy jog

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

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

#Chipper: 2rds, 50-pull-ups, 75-sit-ups, 50-OHS (75/55), 75-double unders

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