Tuesday, October 14, 2014 Level III WOD: (16 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: 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

#Chipper: 3rds, 50-air squats, 40-sit-ups, 30-push-ups, 20-burpees, 10-jump lunges

#Honor WOD: "Gerard Baptiste", Ladder 9, 6rds, 9-OHS (95/65), 9-thrusters (95/65), 500m row