Monday, June 16, 2014 Level III WOD: (16 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: 4 x 8 minutes w/4 minute rest


Running WOD: 6rds, 400m run, 20-walking lunges, 20-sit-ups, 50-singles

Strength: 6 x 5 @ 75% of OHS

June Challenge: 16 pull-ups, any grip

*3rds, 20-back squats @ 25%, 400m run, 20-dumbbell squat cleans (35/20), 20-burpees

Honor WOD: "Louis Modafferi", Rescue 5, 800m run, then 50-box jumps (24/20), 100-KBS (24/16kg), 150-double unders, then 800m run. Break up the box jumps, KBS, and double unders as you see fit.