BEYOND RXD

10 Shoulder to Overhead (135/95lbs)
10 Strict Pullup
AMRAP 10min

RXD

10 Shoulder to Overhead (115/75lbs)
10 Strict Pullup
AMRAP 10min

FITNESS

10 Shoulder to Overhead
10 Strict Ring Pullup
AMRAP 10min

 

COMPETITOR WOD

PART 1:

Press
3-3-3-3-3

– Build to a heavy 3 and hold the same weight across the 5 working sets. Try to use a heavier weight han you did on 11/1.

“Gymnastics test”
1 attempt for max push ups.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

Rowing Intervals
Row 1:40 – rest :20 x9

– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.