Heads Up,

WheelWOD 12 Days of XMAS WOD is tomorrow.

Today’s WheelWOD is….

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Adapted Via Pat Sherwood’s workout

Standing

For Time:

50 Back Squats 185/135 ( Ak may squat to box)

50 Pull ups

50 Ring Dips ( 1 Arm do Banded Push ups)

50 Bent Barbell Rows 135 ( 1 Arm sub DB row 85lbs)

.

.

Seated

For Time:

50 Bench Press 185/105

50 Pull ups

50 Ring Dips

25/25 Db rows 55/35

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Thanks Pat for another brutal but fun workout!

Stouty