Wednesday, October 29, 2014 Level I WOD: (18 of 18 week MFT cycle)

Level I

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


Renegade Rowing WOD: "Farm Erg", 5rds, 1k row, 100m farmers walk with either the erg or 2 x (32/24kg) kettlebells




Running WOD: 30 minute weighted hike


Strength: Find 1 rep max of deadlift