Monday, April 7, 2014 Level III WOD: (6 of 17 week LeanFit cycle)

Level III

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

Renegade Rowing WOD: 500m row, then 3rds, 7-thrusters (75/45), 7-pull-ups, then 500m row


Running WOD: 6rds, 400m run, 20-burpees

Strength: 5 x 5 @ 70% of push jerk

AMRAP30, 800m run or 1k row, 10-snatches (75/45), 20-sit-ups, 20-wall ball (20/14), 10-KBS (24/16kg)

Honor WOD: "Carl Molinaro", Ladder 2, 21-15-9 of thrusters (135/95), 24" burpee box jumps, HSPU's