Thursday, March 20, 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: 6 x 400m sprint w/2:00 rest


Running WOD: 40 minute weighted hike

Strength: 4 x 8 @ 60% of front squat

*2rds, 400m run, 40-ring push-ups, 300m row, 30-dumbbell thrusters (35/25#), 200m run, 20-pull-ups, 100m row, 10-GHD sit-ups

Honor WOD: "Kevin Smith", 100-thrusters (135/95#). Every 2 minutes perform 50-double unders until 100 thrusters have been completed.