Saturday, March 29, 2014 Level III WOD: (4 of 17 week LeanFit cycle)

Level III

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 5-inchworms, 10-push-ups, 20-pass throughs, 10-sit-ups, 200m jog or 250m row

Renegade Rowing WOD: 2 x 12 minutes w/3 minute rest


Running WOD: 5rds, 4 minute run/2 minute walk

Strength: 5 x 5 @ 70% of bench press

*15 minutes cardio. Easy, steady pace.
*3rds, 10-24" box step-ups, 10-SDHP (75/45#), 10-S2O (75/45#)
*10 minute treadmill walk
*3rds, 5-pull-ups, 10-burpees, 15-air squats
*10 minute cardio. Easy, steady pace.
*3rds, 10-thrusters (75/45#), 10-bar-over burpees
*5 minute cool-down walk outside

Honor WOD: "Kenneth Watson", Engine 214, 4rds, 21-pull-ups, 4-clean & jerks (225/155#), 21-burpees, 4-back squats (225/155#), for time.