Saturday, June 7, 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: 6 x 650m row w/2:00 rest


Running WOD: 3.5 mile run, easy pace

Strength: 6 x 5 @ 75% of bench press

June Challenge: 7 pull-ups, any grip

*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*Rest 5 minutes
*EMOM10, 8-front squats @ 70%
*Rest 5 mintues
*EMOM5, :45 plank/:15 rest
*EMOM5, 10-pull-ups
*Rest 5 minutes
*10 minutes of cardio, easy pace.

Honor WOD: "Thomas O'Hagan", Battalion 4, 100-double unders, 40-burpees, 25-power cleans (115/75), 400m run, 25-power cleans (115/75), 40-burpees, 100-double unders