Wednesday – August 1, 2018 (20180801)

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

[tab]Level 1

 

3 Rounds

12 Ring Row

240m shuttle 

 

2 rounds of

8 Jumping Pull up

160m shuttle

 

2 rounds of

4 Banded Pull up

80m Shuttle 

*Carry sandbag or Wall ball

**5 burpee penalty for every break, done at end of WOD, under time cap.

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[tab]Level 2

 

3 Rounds

12 Ring Row

240m shuttle 

 

2 rounds of

8 Jumping Pull up

160m shuttle

 

2 rounds of

4 Pull ups

80m Shuttle 

*Carry sandbag or Wall ball

**5 burpee penalty for every break, done at end of WOD, under time cap.

[/tab]

[tab]Level 3

 

3 Rounds

12 Ring Rows

240m shuttle 

 

2 rounds of

8 Pull ups

160m shuttle

 

2 rounds of

4 Chest to bar

80m Shuttle 

*Carry sandbag or Wall ball

**5 burpee penalty for every break, done at end of WOD, under time cap.

[/tab]

[tab]Level 4 Rx

3 Rounds:

12 pull ups

240m shuttle 

 

2 rounds of

8 chest to bar

160m shuttle

 

2 rounds of

4 Muscle up

80m Shuttle 

*Carry sandbag or Wall ball

**5 burpee penalty for every break, done at end of WOD, under time cap.

[/tab]

[tab]Motivation

 

[/tab]

[tab]Strength

Strict pull ups, 4 sets

or

Pull up progression (stay with it!)

 

[/tab] [/tabcontent] [/tabs]

Mobility: 

 

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