Daily WOD

BARBELLS

New Ulm CrossFit – WOD

Warm-up

10 GM + 5 Back Squats

3 Burpees

10 Elbows + 5 Str Press

3 Burpees

10 SLD + 5 Front Squats

3 Burpees

Mobility

Low Lunge

Roll Upper Back

Thoracic Opener

Weightlifting

3x Each

Shrug, Elbows, Muscle, Fr Sqt, P Jrk, H Cln & Jerk

Squat Clean and Jerk (12 x 1 Sqt Cln + 1 Hang Sqt Cln + 1 Split Jrk)

Go by feel, but recommended (70-80% C&J)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here