Tuesday, March 24, 2015 Level IV WOD: (5 of 17 week LeanFit cycle)

Level IV

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

Renegade Rowing WOD: 6 x 2 minutes w/1:30 rest

OR

Running WOD: 2 mile timed run

Strength: 5 x 5 @ 70% of cleans

WOD:
*10 minutes of cardio. Change speed, incline and/or resistance every minute
*5rds, 5-hang power snatch (95/65), 10-burpees, 5-hang power cleans (95/65).
*10 minute walk either on treadmill or outside
*5rds, 5-OHS (95/65), 10-box jumps (24/20), 5-power snatch (95/65)
*10 minutes of cardio. Change speed, incline and/or resistance every minute

Honor WOD: "Allan Tarasiewicz" Rescue 5, 5rds, 5-power cleans, 5-power snatches, 5-squat cleans, 5-squat snatches, 50-double unders. (135/95)

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