Thursday, June 11, 2015 Level III WOD: (16 of 17 week LeanFit cycle)

Level III


Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row.


Renegade Rowing WOD: 5RFT, 250m row, 20-burpees


OR


Running WOD: 8rds, 400m run, 50-singles, 25-air squats


Strength: 4 x 3 @ 85% of bench press


WOD:
*400m run or 500m row, 50-thrusters (45/35), 10-sit-ups
400m run or 500m row, 40-thrusters (45/35), 20-sit-ups
400m run or 500m row, 30-thrusters (45/35), 30-sit-ups
400m run or 500m row, 20-thrusters (45/35), 40-sit-ups
400m run or 500m row, 10-thrusters (45/35), 50-sit-ups


Honor WOD: "Robert Spear, Jr.", Engine 50, 15-12-9 of front squats (185/115), burpee to pull-up (make sure pull-up bar is high enough that you have to jump up to get to it)


http://555fitness.com/pages/abbreviations-acronyms