Daily WOD

GGTD Event 4

New Ulm CrossFit – WOD

Warm-up

2 RNDS

500m Light Row

10 Push ups

10 KBS – R

Mobility

Hip 1:00 ea

S2F 1:00 ea

Weightlifting

Back Rack Lunge (5 x 8)

4 each leg

Every 1:30

Metcon

GGTD 2018 Event 4 (Time)

12 Burpee over Rower (Lat)

12 Cal Row

12 Alternating DB Snatches (50/35)
Team 3 – 12 Min Cap

*Sc (35/20), Rx+(Team of 2, GS Burpee Lateral)

*Intent is athletes should SPRINT each round

Cool Down

1-min Hamstring Roll out (ea)

1-min Calf Roll out with KB (ea)