Wednesday

WORKOUT OF THE DAY

BEYOND RXD

EMOM for 0-4min Perform
10 T2B + 10 Hang Power Snatch (75/55lbs)
EMOM for 4-8min Perform
10 Hang Power Snatch + 20 Lateral Over the Bar Jumps
EMOM for 8-12min Perform
20 Lateral Over the Bar Jumps + 10 Toes to Bar

RXD

EMOM for 0-4min Perform
8 T2B + 8 Hang Power Snatch (65/45lbs)
EMOM for 4-8min Perform
8 Hang Power Snatch + 20 Lateral Over the Bar Jumps
EMOM for 8-12min Perform
20 Lateral Over the Bar Jumps + 8 Toes to Bar

FITNESS

EMOM for 0-4min Perform
8 Lying T2B + 8 Hang Power Snatch
EMOM for 4-8min Perform
8 Hang Power Snatch + 16 Lateral Plate Jumps
EMOM for 8-12min Perform
16 Lateral Plate Jumps + 8 Lying Toes to Bar

 

COMPETITOR WOD

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
50-40-30
Assault bike (calories)
Ski erg (calories)
Row (calories)

– Goal is to finish in under 25 minutes. If you do not have access to a ski erg substitute in 200-150-100 double unders.