Wednesday, October 22, 2014 Level III WOD: (17 of 18 week MFT cycle)

Level III


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


Renegade Rowing WOD: 4 x 1k row w/2:00 rest




Running WOD: 2 mile timed run


Strength: Find 1 rep max lift of bench press


3rds, 12-deadlifts, 9-hang cleans, 6-push jerks (115/75)


Honor WOD: "Frank Bonomo", Engine 230, 2rds, 30-hang squat cleans (115/75), 30-pull-ups