Friday, February 27, 2015 Level III & IV WOD: (1 of 17 week LeanFit cycle)

Level III & IV

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

Renegade Rowing WOD: 8 x :20 on/:10 off

OR ...

Running WOD: 1 mile timed run

Strength: 4 x 10 @ 50% of squat cleans


*15 minutes of cardio. Change speed, incline or resistance every minute.

*Rest 5 minutes

*3rds, 1 minute of air squats, 1 minute of sit-ups, 1 minute of push-ups, 1 minute of burpees, then, bunk out, including SCBA, breathing air. Shoot for under 2 minutes. Take gear off. Rest 3 minutes.

*10 minute cool-down walk

Fireground Functional Fitness: Dodge Ball, only 100 times better!!! In between each dodge ball game, the entire group will do a set of 100 of ...........................................

Honor WOD: "Paul Pansini", Engine 10, 1k row or 800m run, 30-bar over burpees, 20-snatches (135/95)