Today’s WheelWOD is… WZA PREP

Dumbbell “DT” with a Sprint

Seated:

4x40ft Sprint ( mark off 40ft sprint – Repeat 4 times. 160ft per total)

12 db DEAD LIFTS

9 db HANG POWER CLEANS

6 db PRESS

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Male : 35lb db  – Scaled 25lbs

Female: 25lb db – Scaled 15lbs

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Standing:

4x40ft Sprint ( mark off 40ft sprint – Repeat 4 times. 160ft per total)

12 db DEAD LIFTS

9 db HANG POWER CLEANS

6 db JERKS

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Male : 50lb db / SAA 35lb – Scaled 35lbs / SAA 25lbs

Female: 35lb db / SAA 25lb – Scaled 20lbs / SAA 15lbs

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DEAD LIFT – One head of DB must touch at bottom, full extension at the top

HANG POWER CLEAN – Arms must fully extend at bottom and DB head must touch shoulder at top with opposite head of Db higher then the touching side and elbows in front of the Db. athlete must be at full extension of lower body at top of clean.

SH.PRESS / JERK –  One head of DB must touch shoulder at start of each rep and finish arms locked out , Db over mid-line and shoulders stacked over hips. JERK-  Athlete may re-dip on the press but must finish with legs, arms stacked fully locked out at top of rep before starting next rep. same standards to the PRESS with db apply to JERK

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Enjoy – 65 Days Until MIAMI

Stouty’s Time 13:36 Rx