Thursday, May 22, 2014 Level III WOD: (12 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: Row 7,500 meters


Running WOD: 5 mile run, easy pace

Strength: 4 x 10 @ 55% of OHS

May Challenge: 22 minutes total of squat hold

*21-18-15-12-9-6-3 of front squat (75/45), burpees, pull-ups

Honor WOD: "Lawrence Virgilio", Squad 18, 50-KBS (24/16kg), 50-sit-ups, 50-double unders, 25-KBS (24/16kg), 25-sit-ups, 25-double unders, 12-KBS (24/16kg), 12-sit-ups, 12-double unders, 6-KBS (24/16kg), 6-sit-ups, 6-double unders, 3-KBS (24/16kg), 3-sit-ups, 3-double unders