Tuesday, October 14, 2014 Level I WOD: (16 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: 1250m row, 6-shuttles (run 30yds, touch, return, touch, run 20yds, touch, return, touch, run 10yds, touch, return=1 shuttle), 1,000m row, 4-shuttles, 750m row, 3-shuttles, 500m row, 2-shuttles, 250m row, 1-shuttle. 30 minute time cap.


#Running WOD: 4rds, 5 minute run, 2 minute walk

#Strength: 6 x 4 @ 70% of back squat