New Ulm CrossFit – WOD

Warm-up

4:00

8 Active spiderman

8 Pass through the touches

20 Dubs/singles

8 Air squats

Mobility

Pigeon 1:00 each

Wrists :30

Weightlifting

2×3 tall cleans

2×3 hang cleans

Power Clean

Don’t exceed 55%

Squat Clean

Don’t exceed 55%

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

Cool Down

200-400 meter walk