Daily WOD

“Hangover”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Bodyweight Good Mornings

Spidermans

Walkouts

Active Samson

Dive Bomber

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Wrists :30 each

Front Rack Stretch 1:00

Weightlifting

3 Position Power Clean (1 heavy complex)

WOD Warm-Up

1 Round

5 Hang Power Cleans

5 Lateral Barbell Burpees

Metcon

Rx: Metcon (Time)

3 Rounds:

15 Hang Power Cleans (115/80)

15 Lateral Barbell Burpees

Scale: Metcon (Time)

3 Rounds:

15 Hang Power Cleans (85/55)

15 Burpees