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

 

OR

 

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

 

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