Wednesday, June 11, 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: 3RFT, 1k row, 20-air squats, 30-sit-ups


Running WOD: 5rds, 5 minute run, 1 minute walk

Strength: 6 x 5 @ 75% of cleans

June Challenge: 11 pull-ups, any grip

*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minutes rest
*EMOM10, 5-OHS @ 70%
*5 minutes rest
*EMOM5, 15-KBS (32/24kg)
*EMOM5, 10-burpees
*5 minutes rest 
*10 minutes cool-down walk

Honor WOD: "Robert McPadden", E23, 4rds, 7-snatches (135/95), 14-burpees, 21-wall ball (20/14), 500m row