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WWG coming this Weekend!!

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Be sure to check out the WORKING WOUNDED GAMES THIS WEEKEND IN DC.

 

THIS IS A WOD TO HELP YOU GET READY FOR THE WEEKEND

TODAYS WHEELWOD IS…

SEATED

MES MAX EFFORT SH. PRESS

WEIGHTLIFTING

FRONT SQUAT

3rm SH.PRESS
1xMax Reps @80%

ACCESSORY WORK

Rx METCON (SCALED VERSION IN BRACKETS)

For time:

50 SH. PRESS 95/45 (65/35)
50 BARBELL ROW FROM BENCH 95/45 (65/35)
50 PUSH UP  TO HAND STEP UP ON 2012 INCH NOX (12/8)
Complete in any order, partition the reps in any way.
*3 PUSH UP penalty on the spot for every drop/rack of the bar
*People may need to lower their Hand step-up height today.

Banded shoulder distraction to cash out

.

STANDING

MES MAX EFFORT SQUAT

WEIGHTLIFTING

FRONT SQUAT

3rm Front Squat
1xMax Reps @80%

ACCESSORY WORK

Rx METCON (SCALED VERSION IN BRACKETS)

For time:

50 Front squats 95/65 (75/55)
50 Front racked Lunges95/65 (75/55)

50 Front racked Step ups 20/16 (16/12)
Complete in any order, partition the reps in any way.
*3 burpee penalty on the spot for every drop of the bar
*People may need to lower their step-up height today.

Banded Side steps or hip circle side steps to cash out

Enjoy

Stouty

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