Friday, October 17, 2014 Level II WOD: (16 of 18 week MFT cycle)

Level II

#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade #Rowing WOD: 4 x 4 minute w/2:00 rest


#Running WOD: 5 x 100yd sprints w/:30 rest

#Strength: 6 x 4 @ 70% of front squats

#Metcon: 21-15-9 of bodyweight deadlift, pull-ups