Thursday, May 15, 2014 Level IV WOD: (11 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: 2k row, 25-air squats, 25-sit-ups, 25-push-ups, 2k row


Running WOD: 4rds, 400m run, 25-air squats, 25-sit-ups, 25-push-ups

Strength: 4 x 10 @ 55% of back squat

May Challenge: 15 minutes total of squat hold

*4rds, 15-front squats (135/95), 20-box jumps (24/20"), 25-pull-ups, 25-Pendlay rows (135/95)

Honor WOD: "Manuel Mojica", Squad 18, 21-18-15-12-9-6-3 of pull-ups, clean and jerk (135/95)