Wednesday, May 21, 2014 Level IV WOD: (12 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: 3 x 10 minutes w/4 minute rest

OR

Running WOD: 5rds, 800m run, 100-singles 

Strength: 4 x 10 @ 55% of deadlift

May Challenge: 21 minutes total of squat hold

WOD:
*20 minutes of cardio. Change speed, incline and/or resistance every 2 minutes.
*5 minute rest
*EMOM10, 8-deadlifts (225/155)
https://www.youtube.com/watch?v=KoH_klnwdr0
*Rest 5 minutes
*EMOM5, 10-GHD sit-ups
*EMOM5, 10-T2B
*EMOM5, 10-box jumps (24/20)
*5 minute cool-down walk

Honor WOD: "Fred Scheffold), Battalion 12, 5-squat cleans (135/95), 50-double unders, 4-squat cleans (165/105), 40-double unders, 3-squat cleans (185/125), 30-double unders, 2-squat cleans (205/135), 20-double unders, 1-squat clean (225/155), 10-double unders

Special thanks to Crossfit Seven for today's Honor WOD!!!
https://www.facebook.com/pages/CrossFit-Seven/239277233963