NO BARBELL, NO WHEELCHAIR DAY

At least once a week I feel you should do a WOD that involves leaving your wheelchair to the side and keeping the Barbell on the rack. So from here on out start to get used to working at least one day a week with out your chair.

START WITH -EXIT WHEELCHAIR-

Strength:

Seated (on the floor)

5×20

KB RUSSIAN TWIST

** Try to just touch and go from side to side**

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WOD:

21-15-9

9-15-21

4 INCH DEFICIT HAND RELEASE PUSHUPS

BOX DIPS (full depth & extension)

**Should be performed as follows, 21 DHR pushups 9 Box Dips,  15DHRPU 15 BD, 9HRDPU 21BD**

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Cash Out:

Tabata (8rds 20 sec work, 10 sec rest)

Crawl

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Have fun with this and once you leave your chair do not enter again until Cash Out is finished

STOUTY