Thursday, June 19, 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: 5RFT, 250m row, 20-burpees


Running WOD: 8rds, 400m run, 50-singles, 25-air squats

Strength: 4 x 3 @ 85% of bench press

June challenge: 19-pull-ups, any grip

*400m run or 500m row, 50-thrusters (45/35), 10-sit-ups
400m run or 500m row, 40-thrusters (45/35), 20-sit-ups
400m run or 500m row, 30-thrusters (45/35), 30-sit-ups
400m run or 500m row, 20-thrusters (45/35), 40-sit-ups
400m run or 500m row, 10-thrusters (45/35), 50-sit-ups

Honor WOD: "Robert Spear, Jr.", Engine 50, 15-12-9 of 185# front squats, burpee to pull-up (make sure pull-up bar is high enough that you have to jump up to get to it)