Thursday, October 23, 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: 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


Honor WOD: "John Collins", Ladder 25, 25-snatch (115/75), 25-wall ball (20/14), 25-S2O (115/75), 25-burpees, 25-front squats (115/75), 25-T2B