Tuesday, June 10, 2014 Level III & IV WOD: (15 of 17 week LeanFit cycle)

Level III & IV

Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 8 x 250m row w/1 minute rest


Running WOD: 5rds, 400m run, 20-burpees, 50-air squats

Strength: 6 x 5 @ 75% of Press

June Challenge: 10 pull-ups, any grip

*10 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minutes rest
*3rds, 10-pull-ups, 20-push-ups, 30-sit-ups, 40-air squats
*5 minute rest
*10 minutes of cardio. Easy pace.

Honor WOD: "Christopher Mozzillo", E55, 5rds, 5-squat clean and jerk (155/105), 10-box jumps (24/20), 15-pull-ups, 500m row