Monday, May 26, 2014 WOD: (13 of 17 week LeanFit cycle) Memorial Day

Levels I, II, III & IV

Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

WOD: (pick ONE of these 12 Crossfit Hero WOD's)

*Griff- Run 800m forwards, run 400m backwards, run 800m forward, run 400m backwards

*Murph- Run 1 mile, 100-pull-ups, 200-push-ups, 300-air squats, run 1 mile. Parition pull-ups, push-ups and air squats as needed. Must begin and end with a one mile run. Wear 20lb weight vest for entire workout, optional.

*J.T.-21-15-9 of handstand push-ups, ring dips, push-ups

*Michael-3rds, run 800m, 50-back extensions, 50-sit-ups

*Randy-75-power snatches (75#) for time

*DT-5rds, 12-deadlifts (155#), 9-hang power cleans (155#), 6-push jerks (155#)

*Coe-10rds, 10-thrusters (95#), 10-ring push-ups

*Jack- AMRAP20, 10-push press (115/85), 10-KBS (24/16kg), 10-box jumps (24/20)

*Wittman, 7rds, 15-KBS (24kg), 15-power cleans (95#), 15-box jumps (24")

*Abbate, run 1 mile, 21-clean and jerk (155), run 800m, 21-clean and jerk (155), run 1 mile

*Hammer, 5rds, 5-power cleans (135), 10-front squats (135), 5-jerks (135), 20-pull-ups, rest 90 seconds

*Holleyman, 30rds, 5-wall ball, 3-handstand push-ups, 1-power clean (225)