Monday, June 9, 2014 Level IV WOD: (15 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: 10 x 1:00 on/1:00 off

OR

Running WOD: 10 x 1:00 sprint, 1:00 rest

Strength: 6 x 5 @ 75% of back squat

June Challenge: 9 pull-ups, any grip

WOD: 
*10 minutes of cardio, easy pace.
*21-15-9 of OHS (95/65), burpees
*Rest 5 minutes
*10 minutes of cardio, easy pace.

Honor WOD: "Mark Whitford", Engine 23, 4rds, 15-dumbbell thrusters (40/20), 50m of walking lunges w/dumbbell (40/20) held overhead