Tuesday, March 11, 2014 Level III WOD: (2 of 17 week LeanFit cycle)

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 10 x 250m row, 10-sit-ups, 10-air squats,

OR

Running WOD: 3 mile power walk

Strength: 4 x 10 @ 50% of deadlift

WOD:
*10 minutes of cardio. Change speed, incline, and/or resistance every minute.
*10,9,8,7,6 of thrusters (95/65), burpees
*10 minute walk, easy pace, treadmill or outside
*1,2,3,4,5 of snatches (95/65), wall ball (20/16)
*10 minutes of cardio. Change speed, incline, and/or resistance every minute

Honor WOD: "Kevin Pfeifer", 5RFT, 50-double unders, 15-hang power cleans (95/65), 10-pull-ups, 5-HSPU's