Wednesday, March 4, 2015 Level III WOD: (2 of 17 week LeanFit cycle)

Level III

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

Renegade Rowing WOD: 2 x 1k row w/5:00 rest, 2 x 500m row w/3:00 rest, 2 x 250m row w/1:30 rest


Running WOD: 4 x 400m row, 100 singles

Strength: 4 x 10 @ 50% of snatch

*15 minutes of cardio of your choice. Change speed, incline and/or resistance up or down every minute
*rest 3 minutes
*AMRAP5, 15-KBS (32/24kg), 15-push-ups
*rest 3 minutes
*3k row or 1.5 mile run
*rest 3 minutes
*AMRAP15, 15-Ground to overhead w/dumbbell (45/25), 15-sit-ups
*rest 3 minutes
*10 minutes of cardio of your choice. Easy pace

Fireground Functional Fitness: Mobility work, short jog. State Test.

Honor WOD: "Gerard Nevins", Rescue 1, AMRAP15, 6-deadlifts (255/155), 9-HRPU's, 12-box jumps (24/20)