Saturday, March 22, 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: 4 x 500m row, 10-225# deadlifts


Running WOD: 4rds, 3 minute run/2 minute walk

Strength: 4 x 8 @ 60% of deadlift

*15 minutes of cardio. Steady pace
*Rest 5 minutes
*5rds, 10-45/35# OHS, 10-20" box jumps, 10-45/35# snatches, 10-burpees
*Rest 5 minutes
*15 minutes of cardio. Steady pace
*5 minute cooldown walk, on treadmill or outside.

Honor WOD: "Daniel O'Callaghan", 100-double unders buy-in, 20-135/95# cleans, 20-135/95# S2O, 20-135/95# clean and jerks, 100-double unders cash out, for time