Saturday, June 6, 2015 Level III & IV WOD: (15 of 17 week LeanFit cycle)

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



OR



Running WOD: 1 mile timed run



Strength: 6 x 5 @ 75% of deadlift



WOD:
*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



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