BEYOND RXD

60 double unders
Max Set Back Squat @ BW
Rest 2min
5 Rounds

RXD

60 double unders
Max Set Back Squat @ BW
Rest 2min
5 Rounds

FITNESS

120 single skips
15 Back Squat
Rest 2min
5 Rounds

 

    COMPETITOR WOD

    PART 1:

    Every minute for 10 minutes:
    1 Power snatch
    1 Hang squat snatch
    1 Squat snatch
    – Complete all 3 lifts each minute. Start at (155/105) and add 10 or 5lbs every minute if it is a successful lift. Miss a lift and decrease 10 or 5lbs. Catching the power snatch below parallel is a miss. Compare to 7/9.

    PART 2:

    Do Beyond Rx’d programming for the day.

    Rest 20 minutes

    As many reps as possible in 7 minutes:
    10 Sumo deadlift high pull (135/95)
    10 Push press (135/95)

    – Goal is to try and get 7 rounds. Don’t get lazy on those high pulls, and keep your legs as the primary driver on those reps! This will be harder than you think…..

    DECEMBER2016

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