Thursday, October 16, 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: 6RFT, 250m row, 15-wall ball (20/14), 1 minute rest

OR

#Running WOD: 5rds, 400m run, 50-heavy rope singles, 20-air squats, 20-push-ups

#Strength: 6 x 4 @ 70% of cleans

#Metcon: 4rds, 15-plank up/downs, 10-jump lunges, 15-plyometric push-ups

#Chipper: 10 to 1 reps of wall ball (20/14), squat cleans (135/95), burpee

#Honor WOD: "Michael D'Auria", Engine 40, 10-back squats (225/155), 500m row, 10-back squats (225/155), 400m run, 10-back squats (225/155), 500m row, 10-back squats (225/155), 400m run

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