WWG coming this Weekend!!
Be sure to check out the WORKING WOUNDED GAMES THIS WEEKEND IN DC.
THIS IS A WOD TO HELP YOU GET READY FOR THE WEEKEND
TODAYS WHEELWOD IS…
SEATED
MES MAX EFFORT SH. PRESS
WEIGHTLIFTING
FRONT SQUAT
3rm SH.PRESS
1xMax Reps @80%
ACCESSORY WORK
Rx METCON (SCALED VERSION IN BRACKETS)
For time:
50 SH. PRESS 95/45 (65/35)
50 BARBELL ROW FROM BENCH 95/45 (65/35)
50 PUSH UP TO HAND STEP UP ON 2012 INCH NOX (12/8)
Complete in any order, partition the reps in any way.
*3 PUSH UP penalty on the spot for every drop/rack of the bar
*People may need to lower their Hand step-up height today.
Banded shoulder distraction to cash out
.
STANDING
MES MAX EFFORT SQUAT
WEIGHTLIFTING
FRONT SQUAT
3rm Front Squat
1xMax Reps @80%
ACCESSORY WORK
Rx METCON (SCALED VERSION IN BRACKETS)
For time:
50 Front squats 95/65 (75/55)
50 Front racked Lunges95/65 (75/55)
50 Front racked Step ups 20/16 (16/12)
Complete in any order, partition the reps in any way.
*3 burpee penalty on the spot for every drop of the bar
*People may need to lower their step-up height today.
Banded Side steps or hip circle side steps to cash out
Enjoy
Stouty
