Tuesday, March 18, 2014 Level III WOD: (3 of 17 week LeanFit cycle)

Level III

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

Renegade Rowing WOD: 8 x 500m w/2:00 rest


Running WOD: 1 mile timed run

Strength: 4 x 8 @ 60% of bench press

*10 minutes cardio. Change speed, incline, and/or resistance every minute
*Rest 2 minutes
*5rds, 5-hand release push-ups, 10-24" box jumps, 15-wall balls, 20-K2E
*Rest 5 minutes
*10 minutes cardio. Easy, consistent pace.

Honor WOD: "Vincent Princiotta", 30-185# squat cleans to shoulder to overhead for time