Friday  

WORKOUT OF THE DAY

BEYOND RXD

Good Mornings
3 – 3 – 3

RXD

Good Mornings
3 – 3 – 3

FITNESS

Good Mornings
3 – 3 – 3 – 3 – 3

 

Then  

Beyond RX (115/95)

5 Bent Over Row
5 Power Snatch
5 Overhead Squats
3 rounds

RX (95/75)
5 Bent Over Row
5 Power Snatch
5 Overhead Squats
3 rounds

Fitness (45/33)
5 Bent Over row
5 Power Snatch
5 Overhead Squats

COMPETITOR WOD

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
60 SDHP (KB) (70/53)
60 push ups
60 Thruster (KB, single arm) (70/53)
60 Toes to bar
60 calorie Row

NOTE: Goal is to be on the rower by the 15 minute mark, if not faster. The thruster will dictate the necessary KB weight as you will switch arms every 10 reps. Those thrusters will be awkward and probably the hardest part of this workout.