Daily WOD

Dooms Day Preppers

New Ulm CrossFit – WOD

Warm-up

Video https://youtu.be/lA9gs3uNuio

4:00

6 Spidermans

3 Dive bombs

6 Forward lunges

100 m jog or :20 jumping jacks

Mobility

Pigeon 1:00 each

Couch stretch 1:00

Accessory Work

Snatch break down work 6 X 6 *6 each side

Suit case deadlifts into

Up right row

then: 6 each side

OH squat

Squat Snatch (6 X 6 Squat snatches working on technique 60-70%)

Single arm snatch 6 rep each arm

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

16 Rev.lunges

8 Power snatches 8 each side

10 Pistol squats

200 m run or 1:00 of jumping jacks
No equipment: Shoulder taps in Pike position for snatches

*make note of weight used for snatches