Saturday, May 10, 2014 Level IV WOD: (10 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: 7rds, :30 row/:30 rest w/3 OHS (115/75)


Running WOD: 5rds, 4 minute run/2 minute walk

Strength: 5 x 2 @ 90% of overhead squat

May Challenge: 10 minute total squat hold

*15 minutes cardio. Change speed, incline, and/or resistance every minute.
*Rest 5 minutes
*EMOM10, 5-back squats (225/155)
*Rest 5 minutes
*EMOM5, 8-GHD sit-ups
*EMOM5, 8-HSPU's
*Rest 5 minutes
*5 minutes of cardio, easy pace.
*5 minute cool-down walk

Honor WOD: "Leon Smith, Jr.", L118, 20-T2B, 20-S2O (135/95), 20-HSPU's, 20-OHS (135/95), 20-double unders, 18-C&J (135/95)