Monday, October 27, 2014 Level IV WOD: (18 of 18 week Multi-Functional Training 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: 5 x 1k row w/3:00 rest




Running WOD: 4rds, 400m run, 100-heavy rope singles


Strength: Find 1 rep max of front squat


Metcon: 100 sit-ups for time


Chipper: 6rds, 5-deadlifts, 5-hang squat cleans, 5-push press, 5-burpees, 250m row or 200m run, 1:00 rest.  Weight (95/65)


Honor WOD: "Harvey Eisner" Retired Fire Chief, Tenafly (NJ) Fire Department, 30-OHS (95/65).  Each rep must begin from the ground.  No squat snatches allowed.  Either clean and jerk or power snatch to the top position.  Pause, then OHS.