Friday – November 18, 2016 (20161118)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Tips & Tricks[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

every 10 minutes for 3 Rounds:

30 Wall Ball

20 Clean and Jerk

10 Ring rows

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[tab]Level 2

every 10 minutes for 3 Rounds:

40 Wall Ball 14/10

20 Clean and Jerk 75/53

10 pull up

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[tab]Level 3

every 10 minutes for 3 Rounds:

40 Wall Ball 20/14

20 Clean and Jerk 115/73

10 CTB pullup

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[tab]Level 4

every 10 minutes for 3 Rounds:

40 Wall Ball 20/14

20 Clean and Jerk 135/83

10 Muscle up

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[tab]Tips & Tricks

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[tab]Strength

Clean and Jerk heavy single

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Level 1 3 rounds for time of: 20 Wall Balls, 14/10 lbs 20 Sumo Deadlift High-pulls, 44/33 lbs 20 Box Jumps, 16/12 in 20 Push

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Level 1 Every 1 min for 10 mins, alternating between: 40 Jump Ropes 20 Kettlebell Swings, 26/18#  Level 2 Every 1 min for 10 mins,