Saturday, October 18, 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: 6rds for distance, 1:30 on/1:30 off. Perform 7 thrusters (95/65), then max effort row for the remainder of the 1:30 "on" time.

OR

#Running WOD: 1 mile timed run

#Strength: 6 x 4 @ 70% of push press

#Metcon: 100-air squats for time

#Chipper: 50-burpees, 25-power snatch (95/65), run 400m, 25-burpees, 15-power snatch (95/65), run 400m

#Honor WOD: "James Giberson", Ladder 35, 10 to 1 front squats (185/135), 1 to 10 box jumps (30/24). Perform 10 front squats, then 1 box jump, then 9 front squats, 2 box jumps, etc...

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