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

Level IV

Warm-up: 2rds, 10-jumping jacks, 20-air squats, 15-sit-ups, 10-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 2rds, 1k row, 60-double unders, 40-KB snatches (1.5/1 pood), 20-box jumps (24/20")


Running WOD: 8rds, 10-burpees, 400m run, 20-air squats, 1 minute rest

Strength: 6 x 4 @ 75% of OHS

*3rds, 400m run, 5-snatches (95/65), 10-KBS (2/1.5 pood), 15-wall ball (20/14), 20-V-ups, 500m row, 2 minutes rest between rounds

Honor WOD: "Sergio Villanueva", L132, 50-double unders, 5-power snatches (135/95), 40-double unders, 10-power cleans (135/95), 30-double unders, 15-OHS (135/95), 20-double unders, 20-back squats (135/95), 10-double unders, 25-deadlifts (135/95)