Monday, June 23, 2014 Level IV WOD: (17 of 17 week LeanFit cycle)

Level IV

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

Renegade Rowing WOD: 2 x 12 minutes w/3 minute rest


Running WOD: 4rds, 800m run, 10-burpees, 20-air squats, 30-sit-ups

Strength: 4 x 3 @ 85% of cleans

July Challenge: 23 pull-ups, any grip

*5rds, 15-push-ups, 20-24" box step-ups (each leg), 25-abmat sit-ups , 50-double unders 

Honor WOD: "Vincent Morello" L35, 3rds, 5-dumbbell snatches, each hand (55/35),10-burpees, 5-snatches (155/105), 10-burpees