Friday

WORKOUT OF THE DAY

CHRISTINE
BEYOND RXD

500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)
3 Rounds

RXD

500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)
3 Rounds

FITNESS

500m Row
12 Deadlifts
21 Step Ups
3 Rounds

 

 

COMPETITOR WOD

PART 1:

Deadlift
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 20 minutes

Death by:
Snatch (135/95) & Muscle-up

– Start with 1 rep of each movement in the minute. Add 1 rep to each, each successful minute. Example: Min1 – 1 snatch & 1 muscle up, Min 2- 2 snatch & 2 muscle up, and so on. These are full snatches (squat). Workout ends when you can no longer complete the work within the given minute.