Daily WOD

08/17/17

New Ulm CrossFit – WOD

Warm-up

2 x 1:00 Thoracic opener

1:00 Lat roll each

Then-

2 RNDS

10 Good Mornings

10 Scap Shrugs

6 Thrusters

8 Alt Spidermans

Accessory Work

Upside down Practice

Metcon

Rx: Metcon (3 Rounds for reps)

4 AMRAP

15-12-9

Wall Balls 20/14

C2B

*Max Dubs*

4:00 Rest

4 AMRAP

15-12-9

Wall Balls 20/14

T2B

*Max Dubs*

4:00 Rest

4 AMRAP

15-12-9

Wall Balls 20/14

Pull ups

*Max Dubs*

Scale: Metcon (3 Rounds for reps)

4 AMRAP

12-9-6

Wall Balls 14/10

Pull-ups

*Max Singles*

4:00 Rest

4 AMRAP

12-9-6

Wall Balls 14/10

TAH

*Max Singles*

4:00 Rest

4 AMRAP

12-9-6

Wall Balls 14/10

Pull ups

*Max Singles*