Wednesday, June 18, 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: 1500m row

OR

Running WOD: 5 x 50yd suicide sprint. Run 10 yards, touch, return, touch, run 20 yards, touch, return, touch, run 30 yards, touch, return, touch, run 40 yards, touch, return, touch, run 50 yards, touch, return, rest 3 minutes. Repeat 4 additional times.

Strength: 6 x 5 @ 75% of snatch

June Challenge: 18-pull-ups, any grip

WOD: 
*20 minutes of cardio. Change speed, incline and/or resistance every 2 minutes.
*Rest 5 minutes
*EMOM10, 6-power snatches (95/65)
*Rest 5 minutes
*EMOM5, 10-V-ups
*EMOM5, 10-ring dips
*10 minute cool-down walk

Honor WOD: "Stanley Smagala Jr.", E226, 5rds, 50-double unders, 25-wall ball (20/14), 15-burpees