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

Level IV

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/3:00 rest, 2 x 500m row w/1:30 rest, 2 x 250m row w/:45 rest

OR

Running WOD: 4 x 400m row, 50-double unders

Strength: 4 x 10 @ 50% of snatch

WOD:
*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-burpees
*rest 3 minutes
*3k row or 1.5 mile run
*rest 3 minutes
*AMRAP15, 15-Ground to overhead w/dumbbell (55/35)(1R+1L=1rep), 15-V-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)

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