Saturday, October 25, 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: 4RFT, 150m row, 15-burpees




Running WOD: 10 x 50yd sprints w/1:00 rest


Strength: Find 1 rep max lift of cleans


Metcon: 4rds, 25-air squats, 25-sit-ups, 25-push-ups, 400m run

Chipper: 30-HSPU's, 40-pull-ups, 50-KBS (24/16kg), 60-sit-ups, 70-burpees, 20 minute time cap


Honor WOD: "Matthew Garvey", Squad 1, 100-double unders, 10-back squats (275/185), 50-double unders, 5-back squats (275/185)