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 750m row w/2:00 rest
Running WOD: 1 mile timed run
Strength: 6 x 5 @ 75% of deadlift
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minutes of rest
*EMOM10, 6-push jerks 50%. Concentrate on form!
*5 minutes rest
*EMOM5, 5-ring rows
*EMOM5, :45 handstand hold, :15 second rest
*10 minute cool-down walk
Honor WOD: "Glenn Wilkinson", E238, 4rds, 10-tuck jumps, 100m sprint, 10-power cleans (135/95), 100m sprint