Tuesday, June 24, 2014 Level III WOD: (17 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: 3 x 4 minutes w/2 minute rest


Running WOD: 5k timed run

Strength: 4 x 3 @ 85% of front squat

July Challenge: 24 pull-ups, any grip

*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*EMOM10, 10-back squats (115/85)
*5 minute rest
*EMOM10, 10-goblet squats (16/12kg, kettlebell)

Honor WOD: "Gregory Stajk", Ladder 13, EMOM13, odd minutes, 13-hand release push-ups, even minutes, 13-shoulder to overhead (115/75)