Daily WOD

Febreze Brothers

New Ulm CrossFit – WOD

Warm-up

10 GM + 5 B. Sqt

:15 HSH or Plank

10 Elbow Rot + 5 Strict Press

3 Burpees

10 SLD + 5 Front Squats

10 Alt V-ups

Mobility

Roll Lats 1:00

Roll Upper Back 1:00

Squat Hold 1:00

Weightlifting

Squat Clean and Jerk (15:00 Heavy 3, 2, 1)

Not TnG

Squat Clean and Jerk (3,2,1)

Squat Clean and Jerk (3,2,1)

Metcon

Metcon (Time)

30 Squat Clean & Jerks 135/95

*5 Burpees Over Bar every 5 Reps
155/105 and 7 Burpees Over Bar

Home WOD

Metcon (Time)

2 Rounds

30 Air Squats

30 Burpees