Saturday, March 14, 2015 Level IV WOD: (3 of 17 week LeanFit cycle)

Level IV

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

Renegade Rowing WOD: 4 x 500m row, 10-deadlifts (225/155)

OR

Running WOD: 4rds, 3 minute run/2 minute walk

Strength: 4 x 8 @ 60% of deadlift

WOD:
*15 minutes of cardio. Steady pace
*Rest 5 minutes
*5rds, 10-OHS (75/45), 10-box jumps (24/20), 10-snatches (75/45), 10-burpees
*Rest 5 minutes
*15 minutes of cardio. Steady pace
*5 minute cool down walk, on treadmill or outside.

Honor WOD: "Daniel O'Callaghan",  Ladder 4, 100-double unders buy-in, 20-cleans (135/95), 20-S2O (135/95), 20-clean and jerks (135/95), 100-double unders cash out, for time.

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