Friday – November 18, 2016 (20161118)

Level 1

every 10 minutes for 3 Rounds:

30 Wall Ball

20 Clean and Jerk

10 Ring rows

Level 2

every 10 minutes for 3 Rounds:

40 Wall Ball 14/10

20 Clean and Jerk 75/53

10 pull up

Level 3

every 10 minutes for 3 Rounds:

40 Wall Ball 20/14

20 Clean and Jerk 115/73

10 CTB pullup

Level 4

every 10 minutes for 3 Rounds:

40 Wall Ball 20/14

20 Clean and Jerk 135/83

10 Muscle up

Tips & Tricks

Strength

Clean and Jerk heavy single

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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

Tuesday December 10, 2019 (20191210)

Level 1 18 Minutes As Many Rounds as Possible 5 one arm Thrusters (L) into 10 Overhead Lunges (25/15#) 5 one arm Thruster (R) into