Saturday, March 15, 2014 Level III WOD: (2 of 17 week LeanFit cycle)

Level III

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

Renegade Rowing WOD: Row 5k, steady pace

OR

Running WOD: 6rds, 3 minute run/2 minute walk

Strength: 4 x 8 @ 60% of back squat

WOD:
*15 minutes of cardio. Choose your cardio, change speed, incline and/or resistance every minute up or down.
*Rest 5 minutes
*5rds, 15-20" box jumps, 15-95# front squats, 15-burpees
*Rest 5 minutes
*10 minutes of cardio. Choose a different cardio. Change speed, incline and/or resistance every minute up or down.
*5 minute cool-down walk either outside or on treadmill

Honor WOD: "Stephen Siller", 50-burpees, 20-front squats @ 80%, 50-burpees