Daily WOD

Happy Labor Day

New Ulm CrossFit – WOD

Warm-up

3 Rounds

12 Jumping Jacks

10 Banded Good Mornings

8 Banded Pull Parts

6 Banded Front Squats

Mobility

Banded Front Rack

Banded Hamstring

Accessory Work

On the 0:90s 2 Pausing Clean Pulls + 2 Clean Pulls @ 85% 1RM Clean

* Pause 3s above knee and Hip Pocket

Metcon

Metcon (Time)

For Time:

18-15-12-9

Power Clean

Front Squat

Push Jerk

135/95
Sc: 95/65

Rx+: 155/105

Home WOD

Metcon (Time)

For Time

18-15-12-9

Plyo Lunges

Squat Jumps

Pike Pushups/HSPU