Saturday, May 17, 2014 Level III WOD: (11 of 17 week LeanFit cycle)

Level III

Warm-up: 2rds, 10-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 2 x 12 minutes w/3 minute rest

OR

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

Strength: 4 x 10 @ 55% of front squats

WOD:
*15 minutes cardio. Easy, steady pace.
*3rds, 10-24" box step-ups, 10-SDHP (75/45#), 10-S2O (75/45#)
*10 minute treadmill walk
*3rds, 5-pull-ups, 10-burpees, 15-air squats
*10 minute cardio. Easy, steady pace.
*3rds, 10-thrusters (75/45#), 10-bar-over burpees
*5 minute cool-down walk outside

Honor WOD: "Robert Wallace", Engine 205, 50-power snatch (95/65), 40-burpees, 30-power cleans (95/65), 20-GHD sit-ups, 10-OHS (95/65)