Thursday, October 30, 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: 3RFT, 500m row, 40-air squats, 30-sit-ups, 20-push-ups, 10-pull-ups




Running WOD: 3 mile timed run


Strength: Find 1 rep max of OHS