Friday, June 20, 2014 Level II WOD: (16 of 17 week LeanFit cycle)

Level II, Firefighter Functional Fitness Friday, F4

Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Strength: 4 x 3 @ 85% of back squat

June Challenge: 20 pull-ups, any grip

WOD: 
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*3rds of 1 minute of each push-ups, air squats, sit-ups, burpees, bunk out completely.
*Unbunk after each round, rest 3 minutes
OR
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*5rds, 5-hang cleans (barbell), 5-press (barbell), 5-front squats (barbell), 10-burpees