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Here is Today’s WZA WheelWOD prep

WOD:  28 MINS

7RDs of

1 MIN HANG POWER CLEAN & PRESS | JERK

1 MIN MAX CAL ASSAULT BIKE | ARMS ONLY

1 MIN BOX SNATCH | OH SQUAT| BACK SQUAT

1 MIN REST

MOVEMENT STANDARDS

HANG POWER CLEAN & PRESS | JERK –SRx 65/35 | SS 35/15: Bar may start on boxes (no higher then 3 inches above lap) Clean to shoulder then press to full lock out at top.

STRx Upper 75/55 | Lower 95/65 | STS Upper 55/35 Lower 65/45 : Bar starts on floor lifted to hang Position.Clean to shoulder then jerk or press to full lock out at top return to hang position.

ASSAULT BIKE –SRx |SS : Seated infront of bike arms only for calories ( have someone sit on bike to weight down and count calories) STRx | STS seated on Bike pedal for calories

BOX SNATCH (wheelies)  –SRx 65/35 | SS 35/15: Bar may start on boxes (no higher then 3 inches above lap)  SNATCH  to full lock out at top in a snatch grip (wider than shoulders)

OH SQUAT  STRx Upper 75/55 | Lower 95/65:  Bar starts on floor may be Cleaned or snatch to full lock out at top with Snatch grip.  Athlete must then squat with bar locked out over head to below parallel and stand to full extension each rep.

BACK SQUAT STS Upper 55/35 Lower 65/45 :Bar starts on floor may be Cleaned or snatch to back rack position.  Athlete must then squat with bar on back and  below parallel and stand to full extension each rep.

Enjoy

Stouty