Daily WOD

Get The Eggnog

New Ulm CrossFit – WOD

Warm-up

4:00

8 Lunges

10 Kip Swings

4 Dive Bombers

10 – 1 Leg Glute Bridge

Then

Coach led snatch warm-up

5 Shrugs, 5 Hi pull, 5 Muscle Snatch

5 Sn PP, 5 OHS, 5 Sn Balance

5 Hang Power Snatch

Mobility

Chest T Stretch on floor

Leg Across Body

Child’s Pose

Weightlifting

OTM x 10

2 x 3 POS Power Snatch @ 45%

Then 10:00 to find Hvy 1

Power Snatch (1 x 1)

Metcon

Metcon (Time)

4 Rounds

8 Fr. Rack Lunges 95/65

4 Power Snatches 95/65

8 Burpees Over Bar

Rest 3:00

2 Rounds

8 Fr Rack Lunges 115/85

4 Power Snatches 115/85

8 Burpees Over Bar