Friday, October 17, 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: 4 x 4 minute w/2:00 rest

OR

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

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

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

#Chipper: 25-front squats (95/65), 50-double unders, 20-front squats (135/95), 75-double unders, 15-front squats (185/135), 100-double unders

#Honor WOD: "Peter Freund", Engine 55, EMOM11, 5-clean and jerks (135/95)

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