Daily WOD

11/16/2017

New Ulm CrossFit – WOD

Warm-up

Rd 1) 1:00 Running Singles

1:00 Spiderman Reach

:30 Pigeon Each Side

Rd 2) 1:00 Med Pace Singles

:30 Samson Stretch Each Side

:30 Ankle Each Side

Rd 3) :30 Dubs

:30 Air Squats

:30 Overhead Wall Stretch

Movement Prep

Farmers Carry

Wall Balls

Following, each athlete will complete

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

WOD Warm-Up

1 Round

75 Meter Farmers Carry (25 Meters each)

15 Burpees or 100m Run (5 each)

15 Wall Balls (5 each)

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 20:

200 Meter Farmers Carry 53/44

75 Burpees or 800m Run (All Run 800)

200 Meter Farmers Carry 53/44

75 Wall Balls (20/14)
200m Farmers Carry is 1 extra rep