Thursday, March 5, 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: 12 minutes x 2 w/6 minute rest


Running WOD: 40 minute weighted hike

Strength: 4 x 10 @ 50% of push jerk

*400m run, 10-burpees, 10-KBS (32/24kg), 10-wall ball (20/14)
*400m run, 15-burpees, 15-KBS (32/24kg), 15-wall ball (20/14)
*400m run, 20-burpees, 20-KBS (32/24kg), 20-wall ball (20/14)
*400m run, 25-burpees, 25-KBS (32/24kg), 25-wall ball (20/14)

Fireground Functional Fitness: 400m run, 100-wall ball (20/14), 400m run, 10-KBS (24/16kg), 400m run, 100-box jumps (24/20), 400m run, 100-sit-ups

Honor WOD: "Kevin Prior", Squad 252, 3RFT, 20-hang power cleans (75/115), 20-T2B, 400m run