Tuesday, May 27, 2014 Level III WOD: (13 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: 5 x 500m row w/2:00 rest

OR

Running WOD: 5rds, 25-air squats, 400m run, 50-sit-ups

Strength: 5 x 8 @ 65% of bench press

May Challenge: 27 minutes total of squat holds

WOD:
*10 minutes of cardio. Change speed, incline and/or resistance every minute.
*3 minutes rest
*10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of power cleans (95/65). In between each round perform 50-singles (jump rope) and 10-KBS (24/16kg) 
*5 minutes rest
*10 minutes cardio, easy pace

Honor WOD: "John Schardt", E201, 50-power snatch (75/45), 50-burpees, 50-OHS (75/45), 50-sit-ups, 50-thrusters (75/45)