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

Level III, 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

Renegade Rowing WOD: 500m row, 20-double unders, 300m row, 30-double unders, 200m row, 50-double unders. Pick a split for each rowing component. For every decimal point you are off, high or low, perform 2 burpees. If you are going for 2:00 and you get 1:59.8, you owe 4 burpees

OR

Running WOD: 30 minute weighted hike

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 (135/95), 5-press (135/95), 5-front squats (135/95), 10-burpees

Honor WOD: "Robert McMahon", E20, 3rds, 5-thrusters (155/105), 10-pull-ups, 15-ring push-ups