Wednesday, March 19, 2014 Level IV WOD: (3 of 17 week LeanFit cycle)

Level IV

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

Renegade Rowing WOD: 4RFT, 10-95# OHS, 10-push-ups, 250m row


Running WOD: Treadmill, 30 minute walk at maximum incline

Strength: 4 x 8 @ 60% of front squat

*20 minutes of cardio. Steady pace.
*4rds, complete required reps within the minute. At the beginning of the next minute move to the next exercise. 
1st minute-12 thrusters (65/45#)
2nd minute-20 sit-ups
3rd minute-12 hang cleans (65/45#)
4th minute-8 burpees
5th minute-100 singles
*20 minute of a different cardio. Steady pace.

Honor WOD: "Peter Vega", 20-225# back squats, then 40-30-20-10 wall ball, 1.5 pood KBS, then 20-225# deadlifts