Daily WOD

Great White Shark

New Ulm CrossFit – WOD

Warm-up

5:00

10 Shoulder Wipers

6 Hanging Wipers

5 SLD

5 Muscle Cleans

Mobility

Roll Upper Back

Thoracic Opener

Wrists

Weightlifting

Power Snatch (8 x 1 @ 55% (:05 Pause in catch)

Power Clean (8 x 1 @ 55% (:05 Pause in catch)

Gymnastics

5 Sets (1 Set every 90 seconds)

25′ Handstand Walk or 20 Wall Facing Shoulder Taps

10 Pistols Squats or 4 Eccentric Pistols to box

Max effort Double Unders

-rest 30 seconds between rounds-

Cool Down

Bicep Turnback

Calf on wall or rig

Laying OH Squat on wall