Wednesday, October 15, 2014 Level IV WOD: (16 of 18 week MFT 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: 2 x 3k row w/6 minute rest

OR

#Running WOD: 30 minute weighted hike

#Strength: 6 x 4 @ 70% of press

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

#Chipper: Run 1200m, 40-V-ups, run 800m, 40-HRPU's, run 400m, 40-tuck jumps

#Honor WOD: "Vernon Cherry", Ladder 118, 50-burpee dumbbell deadlifts (70/45), 50-pull-ups, 18-dumbbell snatches (70/45)

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