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: "Tabata Yeah!", 8 rounds of :20 work/:10 second rest each of row (calories), KBS (24/16kg), Abmat sit-ups, G2O (ground to overhead or dumbbell snatch, one handed), you choose weight
Running WOD: 2 mile timed run
Strength: 5 x 8 @ 65% of push jerk
*30 minutes total.
*Minutes 1-9, :30 on/:30 off of double unders
*Minute 9 rest
*Minutes 10-19, :30 on/:30 off of burpees
*Minute 19 rest
*Minutes 20-29, :30 on/:30 off of wall ball (20/14)
Honor WOD: "Joseph Mascali", Rescue 5, 12-9-6-3 of back squat @ 65%, burpee box jumps, 500m row or 400m run at the end of each round.