Monday, March 24, 2014 Level III WOD: (4 of 17 week LeanFit cycle)

Level III

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

Renegade Rowing WOD: 2 x 15 minute w/ 5 minute rest (5′ @ 20 s/m, 5′ @ 22, 3′ @ 24, 2′ 26s/m)

OR

Running WOD: 6rds, 100-singles, 400m run

Strength: 4 x 8 @ 60% of OHS

WOD: 
*50-wall ball (20/14), 10' target
*2 minute rest
*50-burpees 
*2 minute rest
*50-sit-ups
*2 minute rest
*50-box jumps (24"/20")
*2 minute rest
*50-KBS (1.5/1 pood)
*10 minute cool-down walk on treadmill or outside

Honor WOD: "Douglas Oelschlager", 100-push press @ (95/55), rest 5 minutes, 75-back squats (135/95), rest 5 minutes, 50-deadlifts (185/135), for time.