Daily WOD

Greg

New Ulm CrossFit – WOD

Warm-up

2 Rounds Of:

10 GM + 5 Back Squats

3 Burpees

10 Elbows + 5 Strict Press

3 Burpees

10 SLD + 5 Fr Sqts

3 Burpees

Mobility

Quad Barbell Smash

Forearm Barbell Smash

Weightlifting

Squat Clean and Jerk (EMOM 12 x 2)

Choose heaviest weight from last Wednesday and stay there.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Home WOD

For weightlifting, if you have the equipment, do it. If not, do an Alternating EMOM of EVEN #’s 5 Tempo Air Squats (3 down, 2 pause, 3 up) and ODD #’s 8-10 Push-ups

Metcon (Time)

30 Reverse Lunges

Accumulate 3:00 Plank

30 Reverse Lunges