Thursday, March 19, 2015 Level III WOD: (4 of 17 week LeanFit cycle)

Level III

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 20-pass throughs, 200m jog or 250m row

Renegade Rowing WOD: 16 x :20 on/:10 off, all out effort

OR

Running WOD: 1 hour walk. Grab a friend or loved one and/or your favorite pet and go enjoy a nice, long walk.

Strength: 4 x 8 @ 60% of squat cleans

WOD:
*800m run or 1k row
*21-deadlifts (225/155), 21-box jumps (24/20)
*800m run or 1k row
*15-back squats (185/135), 15-K2E
*400m run or 500m row
*9-clean and jerks (135/95), 9-C2B pull-ups
*5 minute cool-down walk

Honor WOD: "Steven Olson",  Ladder 3, 150-wall ball shots, every 2 minutes perform 3-deadlifts (315/225), 3-bar over burpees

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