Daily WOD

CrossFit Games Open 15.3

New Ulm CrossFit – WOD

Warm-up

4:00

6 Alt Spidermans

4 Dive Bombers

20 Dubs

8 MB Thrusters

Mobility

Calf Smash on KB

Banded Fr Rack

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

Weightlifting

Power Clean and Jerk (5 x 1 @ 70-75%)

Home WOD

Metcon (AMRAP – Reps)

14 AMRAP

50 Squat Jumps

200 Singles or Jumping Jacks

Accessory Work

HOME

3 Sets:

:60 Wall Sit

:45 Plank

:30 Handstand Hold

-Rest as needed b/t sets and reps-