WORKOUT OF THE DAY

BEYOND RXD

Part 1
Work Up to a Heavy 1RM Weighted Pullup

Part 2

10 rounds for reps:
30s max Burpees
30s rest
30s max Thruster (115\75)
30s rest

RXD

Part 1
Work Up to a Heavy 1RM Weighted Pullup

Part 2

10 rounds for reps:
30s max Burpees
30s rest
30s max Thruster (95/65)
30s rest

FITNESS

Part 1
Work Up to a Heavy 5RMBarbell Inverted Row

Part 2

10 rounds for reps:
30s max Burpees
30s rest
30s max  Thruster
30s rest

COMPETITOR WOD

Do Beyond Rx’d programming for the day.

Rest 10 minutes

3 Weighted Pullup
5 Strict Pullup
7 Kipping Pullups
5 Rounds
* Rounds are done unbroken.

– Goal is to get at least 10 reps on each interval. This is scored by lowest round for each movement, so consistency is key!

For quality:
50 hip extensions (35#/25#)
– complete in as few sets as possible