Wednesday, October 29, 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: "Farm Erg", 5rds, 1k row, 100m farmers walk with either the erg or 2 x (32/24kg) kettlebells

OR

Running WOD: 30 minute weighted hike

Strength: Find 1 rep max of deadlift

Metcon: AMRAP10, pull-up/burpee ladder. 2-2/4-4/6-6/8-8/etc......

Honor WOD: "John Bergin", Rescue 5, 5rds, 15-KBS (32/24kg), 10-C2B, 5-squat snatches (135/95)


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