Saturday, May 31, 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: 15 minute time cap. 500m row, 5-power cleans (115/75), 5-pull-ups, 400m row, 6-power cleans (115/75), 6-pull-ups, 300m row, 7-power cleans (115/75), 7-pull-ups, 200m row, 8-power cleans (115/75), 8-pull-ups, 100m row, 9-power cleans (115/75), 9-pull-ups


Running WOD: 3 mile, easy pace

Strength: 5 x 8 @ 65% of front squat

May Challenge: 31 minutes total of squat holds

*20 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*EMOM10, 10-press @ 75%
*5 minute rest
*EMOM5, 10-K2E
*EMOM5, 10-wall ball (20/14)
*10 minute cool-down walk

Honor WOD: "Houston 4", 4rds, 5-250# deadlifts, 31-pull-ups, 13-hand release push-ups