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

OR

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

#Strength: 6 x 4 @ 70% of deadlifts

#Metcon: 15-10-5 of clean and jerk (135/95), KBS (24,16kg), box jumps (30/24), 100yd farmers walk w/2 kettlebells (32kg each) in between rounds

#Chipper: 50-deadlifts (95/65), 2k row, 25-power cleans (95/65), 2k row, 50-push-ups

#Honor WOD: "Tarel Coleman", Squad 252, 2rds, 50-OHS (45/35), 20-burpees

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