Saturday, June 13, 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: 5 x 1k w/3:00 rest


Running WOD: 10 x 100m sprints w/1:00 rest

Strength: 4 x 3 @ 85% of press

*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*EMOM10, 10-deadlifts (185/135)
*5 minute rest
*EMOM5, 10-burpees
*EMOM5, 10-wall ball (20/14)
*10 minute cool-down walk

Honor WOD: "Michael Warchola", Ladder 5, 100-double unders, 75-box jumps (24/20), 50-KBS (32/24kg), 25-burpees