Daily WOD

“DT”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Walkouts

Air Squats

Dive Bomber

Active Samson

Active Spidermans

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Wrists :30 each

Front Rack Stretch 1:00

Movement Prep

Drive and Drop – all movements

Weightlifting

Hang Power Clean (Work to a heavy double)

WOD Warm-Up

1 Round

6 Deadlifts

4 Hang Power Cleans

2 Push Jerks

Build to workout weight

1 Round

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

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 Feburary, 20 2009
To learn more about DT click here