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

Level III & IV

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

Renegade Rowing WOD: 4rds for distance, 20-double unders (or 60 singles), 200m run, 2 minutes of max rowing. 15 minute time cap.

OR

Running WOD: 30 minute weighted hike.

Strength: 7 x 3 @ 80% of Push Jerk

WOD: 
*20 minutes of cardio. Change speed, incline and/or resistance every 2 minutes
*Rest 5 minutes
*EMOM5, 5-OHS @ 50%
*EMOM5, 10-box jumps (24/20")
*Rest 5 minutes
*EMOM5, 5-push jerk @ 50%
*EMOM5, 10-pull-ups
*10 minute cool-down walk, treadmill or outside.

Honor WOD: "Steve Mercado", E40, 40-pull-ups, 40-power snatch (105/75), 40-K2E, 40-power cleans (105/75), 40-HSPU's