Level III & IV
Warm-up: 2rds, 10-jumping jacks, 10-pass throughs, 10-push-ups, 10-sit-ups, 5-air squats, 200m jog or 250m row
Renegade Rowing WOD: 5RFT, 20-calorie row, 15-push-ups, 10-DB snatches, 5-jump lunges (1R+1L=1rep)
Running WOD: 25-burpees, treadmill, 10rds, 2% incline, :30 sprint, 1:00 walk, then, 25-burpees
Strength: 4 x 8 @ 60% of press
*10 minutes of cardio. Choose your cardio. Every minute change your speed, incline and/or resistance up or down.
*5rds, 1:00 max effort wall ball (20/14), 1:00 max effort burpees, 1:00 rest
*10 minutes of different cardio. Every minute change your speed, incline and/or resistance up or down.
Honor WOD: "Raymond Murphy", Ladder 16, 5RFT, 25-double unders, 35-KBS (24/16kg), 45-air squats