Level III & IV
Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 200m run, then 5rds of 1:00 on/1:00 off, during 1:00 rest perform 5-deadlifts (225/155), then 200m run.
Running WOD: 5 x 400m run. Rest time between rounds equals previous 400m time.
Strength: 5 x 2 @ 90% of push press
*AMRAP30, 3-barbell complexes (with an overhead squat grip perform a back squat, push press, overhead squat) within a minute. Start at 45/25. Rest one minute. During the rest add 10lbs total. 2nd round is 3-barbell complexes at 55/35. Rest one minute and during the rest add 10 additional pounds. If you are able to add weight to all 15 rounds you will end with 185/165.
Go to the 1:15 mark for an example of the barbell complex.
Honor WOD: "Robert Minara", L25, 25-calorie row, 25-box jump overs (24/20), 25-deadlifts (185/115), 25-wall ball (20/14), 25-ring dips, 25-wall ball (20/14), 25-deadlifts (185/115), 25-box jump overs (24/20), 25-calorie row