Thursday

Beyond RX

0-5min 
Assault Bike 60/50cals            
5-10min
 30 Thruster (155/115lbs)

10-15min 
Run 800m


15min +
25 Hang Squat Clean (155/115lbs)

 

RXD

0-5min 
Row 50/40cals


5-10min
 30 Thruster (135/95lbs)

10-15min 
Run 800m


15min +
25 Hang Squat Clean(135/95)

 

FITNESS

0-5min
 Row 30/20cals

5-10min
 30 Thruster


10-15min
 Run 800m


15min +
25 DB Hang Squat Clean

 

COMPETITOR WOD

PART 1:

Clean & Jerk
3-3-2-2-1-1-1

NOTE: Build to a heavy single rep for the day. There is a strict 3 misses and you are out rule for this. Miss the same weight 3 times and you are done. Go down in weight if you need to finish your reps.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

Each part for time:

@ 0:00 (keep a running clock)
60 cal Assault bike or row

@5:00
30 Thruster (155/115)

@10:00
800m Sprint

@15:00
30 Power Snatch (155/115)

NOTE: Goal is to get your best score on each section. Each section should be done well before the 5 minute mark to move on to the next piece. If you run out of time, start the next section immediately, and mark how far you got in the previous one.