Daily WOD

Hypnotic

New Ulm CrossFit – WOD

Warm-up

2 rounds

2:00 light row

8 active spiderman’s

8 med ball thrusters

Then:

Barbell warm up

Mobility

Wall stretch 1:00

Couch 1:00 each

Metcon (AMRAP – Reps)

4:00 AMRAP

150/100 m row

10 power cleans 135/95

max effort wall balls

2:00 rest

4:00 AMRAP

150/100 m row

8 power cleans 155/105

max effort wall balls

2:00 rest

4:00 AMRAP

150/100 m row

6 power cleans 185/135

max effort wall balls

2:00 rest

4:00 AMRAP

150/100 m row

4 power cleans 205/155

max effort wall balls
Scaled:

75/55, 95/65, 115/85, 135/95

Cool Down

3-5 minute light row