Monday, March 17, 2014 Level III & IV WOD: (3 of 17 week LeanFit cycle)

Level III & IV

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

Renegade Rowing WOD: 5RFT, 20-calorie row, 15-push-ups, 10-DB snatches, 5-jump lunges (1R+1L=1rep)

OR

Running WOD: 25-burpees, treadmill, 10rds, 2% incline, :30 sprint, 1:00 walk, then, 25-burpees

Strength: 4 x 8 @ 60% of press

WOD:
*10 minutes of cardio. Choose your cardio. Every minute change your speed, incline and/or resistance up or down.
*5rds, 1:00 max effort wall ball (20/14), 1:00 max effort burpees, 1:00 rest
*10 minutes of different cardio. Every minute change your speed, incline and/or resistance up or down.

Honor WOD: "Raymond Murphy", 5RFT, 25-double unders, 35-1.5 pood KBS, 45-air squats