Tuesday, April 28, 2015 Level IV WOD: (10 of 17 week LeanFit cycle)

Level IV



Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row



Renegade Rowing WOD: 15 x :20 on/:40 off



OR



Running WOD: 1 hour speed walk



Strength: 5 x 2 @ 90% of cleans



WOD:
*10 minutes of cardio. Go hard!
*2 minutes of rest
*2rds, :30 handstand hold, 10-hand release push-ups, 15-V-ups, 20-tuck jumps
*2 minute rest
*2rds, 10-thrusters (135/95), 15-burpees, 20-wall ball (20/14)
*2 minutes rest
*10 minutes of cardio. Easy pace.



Honor WOD: "Robert Parro", E8, 8rds, 8-front squats (135/95), 8-box jumps (30/24"), 8-squat cleans (135/95), 8-burpee box jumps (24/20")



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