Daily WOD

CFG Open 13.2

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Plyo Lunges

5 Strict Press

5 SLD

10 Lateral Step-ups (5ea)

Mobility

Thoracic Opener (Barbell)

Lat Pull Downs (PVC & Band)

Weightlifting

Shoulder Press (5 x 3 Building)

Maintain back and build to a heavy 3

Push Press (5 x 3)

Rep 1 will have a :03 pause in the dip

A set will be performed every :90

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″