Wednesday, May 28, 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: Row 1k for time


Running WOD: 6rds, 5 minute run/1 minute walk

Strength: 5 x 8 @ 65% of back squat

May Challenge: 28 minutes total of squat holds

*20 minutes of cardio. Change speed, incline and/or resistance every 2 minutes.
*5 minutes rest
*AMRAP20, 10-deadlifts (185/135), 15-push-ups, 10-box jumps (20")
*5 minutes rest
*10 minutes cardio, easy pace

Honor WOD: "Terence McShane", L101, EMOM20, odd minutes 5-front squats (205/115), even minutes 5-burpee box jumps (24/20)