Monday, October 20, 2014 Level II WOD: (17 of 18 week Multi-Functional Training 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: 8 x 250m row w/1:00 rest, all out effort


#Running WOD: 5 x 800m run, 50-sit-ups

#Strength: 6 x 4 @ 70% of deadlifts

#Metcon: 15-10-5 of clean and jerk (75/45), KBS (16,12kg), box step-ups (20"), 100yd farmers walk w/2 kettlebells (16kg each) in between rounds