Wednesday, March 5, 2014 Level III 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: "Nancy in a boat", 5RFT, 500m row, 15-OHS (95#/65#)


Running WOD: 5 x 100m sprint w/1:00 rest

Strength: 4 x 10 @ 50% of bench press

*15 minute cardio. Choose your cardio machine, increase your speed, incline and/or resistance every minute.
*Then, 2k row or 1 mile run, 5-push-ups, 10-24" box jumps, 15-Snatches (75#/45#), 20-sit-ups, 25-air squats, 50-singles, 1k row or 1/2 mile run, 50-singles, 25-air squats, 20-sit-ups, 15-Snatches (75#/45#), 10-24" box jumps, 5-push-ups, 2k row or 1 mile run
*15 minute cardio cool-down (treadmill or outside walk or Airdyne bike is perfect)

Honor WOD: "Dennis O'Berg", EMOM14, Odd minutes 15-1.5pood KBS, Even minutes, 10-275# deadlifts