Friday – December 9, 2016 (20161207)

Level 1

3 Rounds:

30 Wall balls

400m run

Every break on wall balls means 15 burpees

Level 2

3 Rounds:

40 Wall balls 14/10

400m run

Every break on wall balls means 15 burpees

Level 3

3 Rounds:

50 Wall balls 20/14

400m run

Every break on wall balls means 15 burpees

Level 4

3 Rounds:

50 Wall balls 20/14

400m run

Every break on wall balls means 15 burpees

** Red must do all three rounds unbroken

Tips & Tricks

Strength

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Thursday December 12th, 2019 (20191212)

Level 1 21-15-9 Deadlift (95/65#) Bench Press (65/44#) Bar Facing Burpees Level 2 21-15-9 Deadlift (135/95#) Bench Press (95/62#) Bar Facing Burpees Level 3 21-15-9