Friday, May 30, 2014 Level II WOD: (13 of 17 week LeanFit cycle)

Level II, Firefighter Functional Fitness Friday, F4

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

Strength: 5 x 8 @ 65% of cleans

May Challenge: 30 minutes total of squat holds

WOD:
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*3rds of 1 minute of each push-ups, air squats, sit-ups, burpees, bunk out completely.
*Unbunk after each round, rest 3 minutes
OR
*5rds of 1 minute of push-ups, air squats, sit-ups, burpees, rest.
*10 minute cool-down walk