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: 8 x 250m row w/1 minute rest
Running WOD: 5rds, 400m run, 20-burpees, 50-air squats
Strength: 6 x 5 @ 75% of Press
*10 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minutes rest
*3rds, 10-pull-ups, 20-push-ups, 30-sit-ups, 40-air squats
*5 minute rest
*10 minutes of cardio. Easy pace.
Honor WOD: "Christopher Mozzillo", E55, 5rds, 5-squat clean and jerk (155/105), 10-box jumps (24/20), 15-pull-ups, 500m row