Friday, October 24, 2014 Level IV WOD: (17 of 18 week MFT cycle)

Level IV


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


Renegade Rowing WOD: 10 x :30 on/:30 off




Running WOD: 4rds, 6 minute run/3 minute walk


Strength: Find 1 rep max lift of press


Metcon: 400m run, 20-box jumps (24/20), 20-wall ball (20/14)

Chipper: 25-pull-ups, 25-squat cleans (95/65), 25-push-ups, 50-overhead walking lunges (45/25 plate), run 800m, 50-overhead walking lunges (45/25 plate), 25-push-ups, 25-squat cleans (95/65), 25-pull-ups


Honor WOD: "Michael Fiore", Rescue 5, 5rds, 5-clean and jerks (155/105), 10-HSPU, 20-double unders