Daily WOD

Adderall

New Ulm CrossFit – WOD

Warm-up

2 rounds

100 m jog

8 air squats

8 push ups

8 active Spiderman’s

Then: barbell warm up

Mobility

Couch 1:00 each

T-stretch :30 each

CompTrain Adderall (3 Rounds for reps)

Part #1 – In a 10:00 Window:

Run 1 Mile (1600 Meters)

Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 7:00 Window:

Run 800 Meters

Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 4:00 Window:

Run 400 Meters

Time Remaining, Max Thrusters (95/65)
If your best 1 mile run is over 8:00, let’s modify the distance to 1200 / 600 / 300 meters so that we have time on the barbell.

If unable to run please row equal distances