Thursday, May 1, 2014 Level IV WOD: (9 of 17 week LeanFit cycle)

Level IV

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

Renegade Rowing WOD: 4 x 3:00 w/1:30 rest (GO HARD)

OR

Running WOD: 4rds, 800m run, 10-push-ups, 15-burpees, 20-air squats

Strength: 7 x 3 @ 80% of snatch

WOD:
*AMRAP30, 500m row or 400m run, 5-clean and jerk (135/95), 10-burpees, 15-goblet squats (16/24kg), 20-V-ups, 100-singles (jump rope)

Honor WOD: "Thomas Moody", Division 1, 5rds, 1-Bear Complex (7 reps) (135/95), 400m run