Thursday, October 23, 2014 Level II WOD: (17 of 18 week MFT cycle)

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


Renegade Rowing WOD: 5 x 1500m w/3:00 rest




Running WOD: 5 mile easy jog


Strength: Find 1 rep max lift of back squat


Chipper: 40-30-20-10 of air squat, sit-up, push-up, pull-up