Wednesday, May 7, 2014 Level III & IV WOD: (10 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: 2 x 5 minutes w/3 minute rest. Max effort

OR

Running WOD: Timed 5k run

Strength: 5 x 2 @ 90% of front squat

May Challenge: 7 minute squat hold (total time)

WOD: 
*20 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*EMOM10, 5-squat cleans @ 60% of 1RM
*5 minute rest
*EMOM5, 10-burpees
*EMOM5, 5-power cleans @ 60% of 1RM
*EMOM5, 5-pull-ups, strict
*5 minute cool-down walk

Honor WOD: "Joseph Marchbanks, Jr.", B57, 10-dumbbell snatches (75/45) (1R=1rep, 1L=1rep), 10-HSPU, 9-dumbbell snatches (75/45), 9-HSPU's, 8-dumbbell snatches (75/45), 8-HSPU's ...... all the way to 1-dumbbell snatch (75/45), 1-HSPU