Monday, May 12, 2014 Level III WOD: (11 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: 5 rounds x 5 minutes w/3 minute rest. Keep a 2:00 500m pace. First 5 minutes @ 26/sm, 2nd @ 24s/m, 3rd @ 22s/m, 4th @ 20s/m, 5th @ 18s/m 


Running WOD: 8rds, 2 minute run/2 minute walk

May Challenge: 12 minute total squat hold

Strength: 5 x 2 @ 90% of push jerk

*EMOM10, 5-ring dips
*EMOM10, 5-hang snatch (95/65)
*EMOM10, 20-air squats

Honor WOD: "Lawrence Veling", E235, 21-15-9 of strict HSPU, front squat (185/115), burpees