Saturday, May 3, 2014 Level III WOD: (9 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: "Regatta Gone Mad", 50-deadlifts (95/65), 2k row, 25-power cleans (95/65), 2k row, 50-push-ups


Running WOD: 6rds, 800m run, 15-burpees, 1 minute rest

Strength: 5 x 2 @ 90% of back squat

*20 minutes of cardio. Change speed, incline and/or resistance every minute.
*Rest 5 minutes
*EMOM10, 5-cleans (135/95)
*5 minute rest
*EMOM5, 10-KBS (12/16kg)
*EMOM5, 10-box jumps (20")
*5 minute squat hold (total time).
*10 minute cool-down walk

Honor WOD: "John Napolitano" Rescue 2, 2rds, 40-pull-ups, 10-back squats (225/155), 40-wall ball (20/14), 10-deadlifts (225/155), 40-sit-ups