Saturday, April 26, 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: 7,500m row, easy pace

OR

Running WOD: 1 hour walk, easy pace

Strength: 7 x 3 @ 80% of push press

WOD:
*20 minutes of cardio. Change speed, incline, and/or resistance every 2 minutes
*Rest 5 minutes
*30-burpee pull-ups
*Rest 5 minutes
*30-clean and jerks (95/65)
*Rest 5 minutes
*10 minutes of cardio. Easy pace.

Honor WOD: "Thomas Sabella", L13, 20-front squats (185/115), run 400m, 20-back squats (185/115), run 400m, 20-deadlifts (185/115), run 400m, 5 minute total squat hold.