WheelWOD of December 7/16

Today’s WheelWOD is..

ADAPTED NASTY GIRLS

SEATED Rx. (Scaled)

3 Rounds

50 Box Dips (from Chair)

5 Muscle Ups /Ring or Bar (15 Pull ups)

10 Snatches (off boxes) 75/35 (55/25)

.

STANDING Rx (Scaled)

3 Rounds

50 Air Squats

5 MU (3 Pull ups, 3 dips for every 1 MU)

10 Hang Power Cleans 95/65 (75/55)

.

MULTI LIMB

3 Rounds

50 Air Squats

10 Box Dips

10 Single Arm Snatch DB 15/10

.

Enjoy

Stouty

 

 

 

 

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