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




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