Thursday, June 12, 2014 Level III WOD: (15 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: 10k row

OR

Running WOD: 5 mile run, easy pace

Strength: 6 x 5 @ 75% of front squats

June Challenge: 12 pull-ups, any grip

WOD:
*15-power snatch (65/45)
200m run
60-sit-ups
50-push-ups
40-hollow rocks
30-KBS (24/16kg)
20-burpees
10-pull-ups

Hollow rock demo: https://www.youtube.com/watch?v=WxMtbEQFpnw

Honor WOD: "Patrick Waters", Special Operations, AMRAP10, 5-C&J (135/105), 200m sprint