Monday, April 20, 2015 Level III WOD: (9 of 17 week LeanFit cycle)

Level III


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


Renegade Rowing WOD: 2 x 15 minute w/5 minute rest




Running WOD: 5rds, 5 minute run, 2 minute walk


Strength: 7 x 3 @ 80% of deadlift


*EMOM10, 10-power snatches (95/55)
*EMOM10, 15-KBS (24/16kg)
*EMOM10, 10-K2E


Honor WOD: "Gerard Schrang", Rescue 3, 3rds, 5-deadlifts (275/185), 10-burpees, 15-box jumps (24/20"), 20-double unders