Thursday, April 24, 2014 Level III WOD: (8 of 17 week LeanFit cycle)

Level III

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

Renegade Rowing WOD: 500m row, 21-push-ups, 21-power cleans (95/65), 500m row, 15-push-ups, 15-power cleans (95/65), 500m row, 9-push-ups, 9-power cleans (95/65)

OR

Running WOD: 6rds, 400m run, 25-air squats, 10-burpees, 1 minute rest

Strength: 7 x 3 @ 80% of cleans

WOD:
*150 singles buy-in
*30-20-10 of thrusters (65/45), pull-ups, 24" box step-ups
*150 singles cash-out

Honor WOD: "Daniel Suhr", E216, 2rds, 21-burpee ring dips, 16-OHS (115/75), from the ground