Daily WOD

2007 Reload

New Ulm CrossFit – WOD

Warm-up

500m Row

Then 3 Rounds

10 Scap Shrugs

5 Kip Swings

5 Strict Press (Bar)

Mobility

Thread the needle

Armless Prayer

Banded Lats

Accessory Work

WOD Primer 3 Sets

250m Row – Then

2 Rounds of:

3 Rig

3 S2OH

* Increase movement difficulty and weight each round*

Metcon

2007 Reload (Time)

Buy In: 1500m Row

THEN 5 Rounds of:

10 Bar Muscle Ups

7 S2OH 235/145
RX+ is as typed (games version)

RX is 14 C2B or 10 Jumping MU

Scaled is 14 Pull-ups or 10 Jumping MU

Weight for RX is 80% of Push Jerk

Weight for Scaled is 65% of Push Jerk