Friday, October 31, 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: 5k row, easy pace

 

OR

 

Running WOD: 3 mile easy jog

 

Strength: Find 1 rep max of push jerk

 

Metcon: "Fran, made tougher", 21-15-9 of thrusters (135/95), C2B

 

Chipper: Off day

 

Honor WOD: "Paul Gill", Engine 54, 54-deadlifts (95/65), 54-double unders, 54-cleans (95/65), 54-burpees

 

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