Daily WOD

Hump Day

New Ulm CrossFit – WOD

Warm-up

3 rounds

20 dubs/ singles

4 active swansons

10 PTTT pvc

directly into barbell warm up

5 of each

GM, Back squats, elbow rot., strict press, SLD, front squats

Mobility

Roller 5:00

Accessory Work

8 minute EMOM

even: :30 dub practice

odd: 10 med ball cleans

Metcon (Time)

for time with 16 minute time cap

buy in: 100 dubs

6 rounds

10 HSPU G.S.

5 Front squats 185/135

then cash out: 100 dubs
Sc. 135/95, DB press

Cool Down

banded rig drills 4-6 minutes