Tuesday, March 4, 2014 Level II WOD: (1 of 17 week LeanFit cycle)

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 10 x 250m row w/:45 rest

OR

Running WOD: Run 1/2 mile, 25-air squats, 10-walking lunges (1R+1L=1rep), run 1/2 mile

Strength: 4 x 10 of back squat @ 50% of 1RM

WOD: 

*10 minute cardio, you choose the cardio. Every minute increase speed, resistance, or incline.
*Rest 3 minutes
*Row 500m or run 400m, 10-burpees, rest 3 minutes, row 500m or run 400m, 10-thrusters (45#/65#), rest 3 minutes, row 500m or run 400m, 10-burpees, rest 3 minutes, row 500m or run 400m, 10-thrusters (45#/65#) 
*Rest 3 minutes
*10 minute cool down cardio. Treadmill walk or AirDyne is the best

Honor WOD: "Joseph Ogren", 15-155# deadlifts, 30-T2B, 30-24" box jumps, 10-155# squat cleans, 20-burpees, 20-double unders, 5-155# thrusters, 10-pull-ups, 10-HSPU's