Tuesday, October 28, 2014 ‪Level III WOD‬: (18 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: 5k row

 

OR

 

Running WOD: 6rds, 3 minute run, 2 minute walk

 

Strength: Find 1 rep max of push press

 

Metcon: 4rds, 400m run, 20-wall ball (20/14), 20-KBS (24/16kg)

 

Honor WOD: "John Heffernan", Ladder 11, 11-squat cleans (135/95), 100-double unders, 11-push press (135/95), 75-sit-ups, 11-deadlifts (135/95), 50-pull-ups

 

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