Thursday, May 29, 2014 Level IV WOD: (13 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: 4RFT, 1k row, 100m farmers carry (24/16kg) each hand


Running WOD: 10 x 100m sprint w/1:00 rest between rounds

Strength: 5 x 8 @ 65% of Press

May Challenge: 29 minutes total of squat hold

*10,9,8,7,6,5,4,3,2,1 of power cleans (135/95), box jumps (24/20)
*10 minute cool-down walk

Honor WOD: "Martin McWilliams", E22, 400m run, 50-wall ball (20/14), 5-back squats (275/185), 50-push-ups, 5-deadlifts (275/185), 50-air squats, 400m run