Wednesday, April 23, 2014 Level IV WOD: (8 of 17 week LeanFit cycle)

Level IV

Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: AMRAP8, 750m row, 15-plate burpees (do a burpee then jump on a 45# bumper plate)


Running WOD: 45 minute weighted hike

Strength: 7 x 3 @ 80% of Press

*30 minutes of cardio. Change speed, incline and/or resistance every 2 minutes
*Rest 5 minutes
*500m row or 400m run, 25-burpees, 500m row or 400m run, 25-burpee box jumps (24/20), 500m row or 400m run, 25-burpee pull-ups, 500m row or 400m run, 25-box jumps (24/20), 500m row or 400m run, 25-pull-ups
*10 minute cool-down walk

Honor WOD: "Richard Prunty" Battalion 2, 2rds, 2-power snatches (15/95), 50-double unders, 4-power cleans (135/95), 25-KBS (24,16kg), 6-front squats (135/95), 50-HRPU's, 8-push press (135/95), 25-burpees