Wednesday, April 30, 2014 Level II WOD: (9 of 17 week LeanFit cycle)

Level II

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

Strength: 7 x 3 @ 80% of Push Jerk

*20 minutes of cardio. Change speed, incline and/or resistance every 2 minutes
*Rest 5 minutes
*EMOM5, 10-OHS w/broomstick or PVC pipe
*EMOM5, 20-air squats
*Rest 5 minutes
*EMOM5, 5-press (use either a barbell or any weight dumbbells you want)
*EMOM5, 5-pull-ups (strict)
*10 minute cool-down walk, treadmill or outside.