Thursday, July 3, 2014 #WOD: (1 of 18 week MFT, multi-functional - TopicsExpress

Thursday, July 3, 2014 #WOD: (1 of 18 week MFT, multi-functional training) Level I Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row Renegade Rowing WOD: Off day OR #RunningWOD: Treadmill, 3 minute intervals, 1.7mph @ 10%, 2.4mph @ 12%, 3.4mph @ 14%, 4.2mph @ 16%, 5.0mph @ 18%, 5.5mph @ 20%. Go as long as you can. #Strength: 5 x 10 @ 50% of bench press 555fitness/blogs/news

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