Saturday, May 30, 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: 6 x 650m row w/2:00 rest



OR



Running WOD: 3.5 mile run, easy pace



Strength: 6 x 5 @ 75% of bench press



WOD:
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*Rest 5 minutes
*EMOM10, 8-front squats @ 75%
*Rest 5 mintues
*EMOM5, :45 plank/:15 rest
*EMOM5, 10-C2B
*Rest 5 minutes
*10 minutes of cardio, easy pace.



Honor WOD: "Thomas O'Hagan", Battalion 4, 100-double unders, 40-burpees, 25-power cleans (115/75), 400m run, 25-power cleans (115/75), 40-burpees, 100-double unders



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