Wednesday, May 27, 2015 Level IV WOD: (14 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: 4 x 10 minutes w/1 minute rest



OR



Running WOD: 4 x 50 yard suicide drills. Run 10 yds touch, return, touch, run 20 yards, touch, return, touch, run 30 yards, touch, return, touch, run 40 yards, touch, return, touch, run 50 yards, touch, return



Strength: 5 x 8 @ 65% of OHS



WOD:
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*EMOM10, 5-squat cleans @ 70%
*5 minutes rest
*EMOM5, 10-ring dips
*EMOM5, 5-GHD sit-ups
*EMOM5, 10-jump lunges (1R+1L=1rep)
*10 minute cool-down walk



Honor WOD: "Thomas Mignione", L132, 4rds, 5-squat clean thrusters (135/95), 10-burpees, 20-double unders



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