WheelWOD 11/26/18

“The Cheif”

STANDING

5 x 3 min Amrap

with 1 min rest between

3 Power Clean 135/95

6 push ups

9 Air Squats

SAA – May use a band or block for push ups . Weight will be 100/70 for single point of contact

SLA – May use a box for squats. Weight will be 125/ 85 for athletes with above knee amputation or non working knee

SCALING THIS WOD

Reduce the load and angle of Push Up.

SEATED

5 x 3 min Amrap

with 1 min rest between

3 Db Clean 35/20

6 push ups

9 Box Dips

Perform this WOD seated on a box or bench without back resting on support

Higher injuries use a wall or back rest for support at 30/15 for weights

Push ups will be done from knees.

SCALING THIS WOD

do in chair

3 dB power Cleans 25/10

6 banded pvc horizontal presses

9 box dips

Enjoy and salute to all the chiefs

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