Thursday, October 29, 2014 ‪Level IV WOD‬: (18 of 18 week MFT 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: 3RFT, 500m row, 40-air squats, 30-sit-ups, 20-push-ups, 10-pull-ups

 

OR

 

Running WOD: 3 mile timed run

 

Strength: Find 1 rep max of OHS

 

Metcon: 50-40-30-20-10 of push press (95/75), calorie row

 

Chipper: 25-T2B, 10-burpees, 25-pull-ups, 10-burpees, 25-G2O (55/35 db), 10-burpees, 25-ring dips, 10-burpees

 

Honor WOD: "Ruben Correa", Engine 74, 21-back squats (225/185), 400m run, 15-front squats (185/135), 800m run, 9-OHS (135/95), 1600m run


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