What’s happening #wheelwodNation?

We the leader board is up,

we had one change with the addition to Xman’s score.

Hope everyone is training and recovering to be ready for this weeks Open 15.3… Any Guesses what we may see?

I predict wall balls, box jumps and rowing possible pistols in some sort of chipper style wod..

post your thoughts in the comments!

okay,

Now for the reason we come to the site, as I know it’s not to hear my random thoughts!

This Thursday is Strength Day

I’ve added this programming as it is necessary to become better athletes, but also a good break before we hit an open wod!

WHEELWOD

Warm Up:

Shoulder mobility,

Crossfit Symmetry or single band work is ideal here

500m row or Erg

then EMOM 10mins (out of chair.)

6 push ups

6 slam balls

Weighted Sled Drags

3x40ft

last one should try to be BW

Deadlift KB

10-10-10-10-10

Hang Snatch

7-7-5-5-3

Cash out:

Muscle up work

work on initial pull and deep dips

focus keeping rings tight!

Get after it Wheelwod

Stouty