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

 

OR

 

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

 

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