Wednesday, June 4, 2014 Level III WOD: (14 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: 4 x 10 minutes w/1 minute rest


Running WOD: 4 x 50 yard suicide drills. Run 10 yds touch, return, touch, run 20 yards, touch, return, touch, run 30 yards, touch, return, touch, run 40 yards, touch, return, touch, run 50 yards, touch, return

Strength: 5 x 8 @ 65% of OHS

June Challenge: 4 pull-ups, any grip

*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*EMOM10, 5-squat cleans @ 70%
*5 minutes rest
*EMOM5, 10-dips 
*EMOM5, 8-T2B
*EMOM5, 10-jump lunges (1R+1L=1rep)
*10 minute cool-down walk

Honor WOD: "Thomas Mignione", L132, 4rds, 5-squat clean thrusters (135/95), 10-burpees, 20-double unders