Monday, April 14, 2014 Level IV WOD: (7 of 17 week LeanFit cycle)

Level IV

Warm-up: 2rds, 10-jumping jacks, 15-air squats, 15-sit-ups, 15-push-ups, 200m jog or 250m row.

Renegade Rowing WOD: "Hamilton", 3rds, 1k row, 50-push-ups, 1k row, 50-pull-ups


Running WOD: 4rds, 400m run, 50-air squats, 25-wall ball (20/14)

Strength: 6 x 4 @ 75% of front squat

*5 minute cardio. Easy pace.
*5rds, 750m row or 600m run, 15-wall ball, 10-KBS (2/1.5 pood)
*5 minute walk either on treadmill or outside.

Honor WOD: "Eugene Whelan", Engine 230, 2rds, 30-cleans (135/95), 30-wall ball, 30-S2O (135/95), 30-burpees