Thursday, March 6, 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: 2 x 15 minute w/4 minute rest. (3'@22s/m, 2'@24s/m, 1'@26s/m, 2'@24s/m, 3'@22s/m, 4'@20s/m)


Running WOD: 4rds, 400m run, 25-air squats, 10-jump lunges

Strength: 4 x 10 @ 50% of Press

*20 minutes of cardio. Feel free to do 2-10 minute sessions on different machines. As always, every minute change the speed, incline or resistance. Go hard. This is a 30-35 minute session total.
*4rds, 10-45# snatches, 10-45# OHS, 5-24" box jumps, 5-hand release push-ups

Honor WOD: "Eric Olsen", 7rds, 5-155# hang cleans, 5-155# front squats, 5-30" box jumps, 50-double unders