Daily WOD

343

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Good Mornings

6 Strict Press

6 Push-up to Down-dog

6 Reverse Lunges

Mobility

Seated Pike

Wall Lat Stretch

Wall Shoulder Stretch

Metcon

Background: “343” is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.

343 (Time)

100 Deadlifts 145/105

100 Power Cleans 95/65

100 G2OH 65/35

43 Burpees
Sc: Weights, Cut Reps in Half, and or Make it a partner WOD

Home WOD

World Trade Center stood at 110 stories or 1,980 Stairs. To commemorate the losses experience on 9/11 we will walk half that distance with the weight of an firefighter air tank.

Metcon (Time)

For Time:

990 Stair Step ups

40/30# Ruck
SC: unweighted.