Monday, April 28, 2014 Level IV WOD: (9 of 17 week LeanFit cycle)

Level IV

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

Renegade Rowing WOD: 2 x 15 minute w/5 minute rest


Running WOD: 5rds, 5 minute run, 2 minute walk

Strength: 7 x 3 @ 80% of deadlift

*EMOM10, 10-power snatches (115/75)
*EMOM10, 15-KBS (24/16kg)
*EMOM10, 10-T2B

Honor WOD: "Gerard Schrang", Rescue 3, 3rds, 5-deadlifts (275/185), 10-burpees, 15-box jumps (24/20"), 20-double unders