Daily WOD

Flash

New Ulm CrossFit – WOD

Warm-up

400m Jog – THEN –

3 RNDS OF:

5 Burpees

6 MB Thrusters

8 Alt Spidermans

Mobility

Couch – Pigeon

Sqt Hold – Ankle

Wide Lunge

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Home WOD

Do Kelly, but sub in any kind of step up you can do and a thruster holding any weighted object for wall balls.