Daily WOD

12/18/2017

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Singles

Dive Bombers

Medium Singles

Spidermans

Faster Singles or Dubs

Samson

Mobility

Couch 1 each

Ankle 1 each

Wrists 1

Movement Prep

SDLHP – Bar path

5 SLD + 5 DL + 5 SDLHP

Dubs / Singles

:30 to 1:00 practice

Goblet Squats

:10 Goblet Squat hold + 5 Goblet Squats

Rx: Metcon (Time)

50 SDLHP 65/55

100 Dubs

50 Goblet Squats 53/35

100 Dubs

50 SDLHP 65/55

Scale: Metcon (Time)

50 SDLHP 45/35

200 Singles or 2:00 Dub Practice

50 Goblet Squats 44/26

200 Singles or 2:00 Dub Practice

50 SDLHP 45/35