Monday, March 23, 2015 Level III WOD: (5 of 17 week LeanFit cycle)

Level III

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

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

OR

Running WOD: 21 minute treadmill interval. Minutes 1-2 @ 3.0mph, then 4rds of 1 minute @ 4mph, 1 minute @ 5mph, 1 minute @ 6mph, 1 minute @ 7mph, then 1 minute @ 9mph, then 2 minutes @ 3mph. Total of 21 minutes.

Strength: 5 x 5 @ 70% of Press

WOD:
*21-18-15-12-9-6-3 of wall ball, pull-up, push-ups, KBS (24/16kg)

Honor WOD: "John Vigiano II" Ladder 132, 5rds, 10-back squat (225/155), 40-sit-ups, 40-push-ups

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