Tuesday, June 3, 2014 Level IV WOD: (14 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: 5rds, 2 minute row, 20-sit-ups, 10-box jumps (24/20)

OR

Running WOD: 6rds, 3 min run/2 minute walk

Strength: 5 x 8 @ 65% of deadlift

June Challenge: 3-pull-ups, any grip

WOD: 
*10 minutes of cardio. Change speed, incline and/or resistance every minute.
*2 minutes rest
*21-snatches (135/95)
*1 minute rest
*15-snatches (135/95)
*1 minute rest
*9-snatches (135/95)
*5 minute rest
*15 minutes cardio, easy pace.

Honor WOD: "Orio Palmer", Battalion 7, 7rds, 3-clean and jerks (185/115), 6-HSPU's, 9-box jumps (24/20)