[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.
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[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.
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[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.
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[tab]Motivation
[/tab]
[tab]Strength
Strict pull ups, 4 sets
or
Pull up progression (stay with it!)
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Mobility:
