Daily WOD

Lamp

New Ulm CrossFit – WOD

Warm-up

5:00

8 MB Thrusters

10 Scap Shrugs

10 Step-ups

5 Push-ups

Mobility

Scorpion

Ankle on box

Squat Hold

Weightlifting

Bent Over Row (5 x 6 Building)

Immediately after 6 reps, perform 3-5 Strict pull-ups

Metcon

Metcon (Time)

60 Wall Balls 20/14

50 Pull-ups

40 Box Jumps 24/20

30 Bar Facing Burpees

20 Thrusters 115/85

Home WOD

60 Squat Jumps

50 Bent Over Row (any weight)

40 Lunges

30 Burpees

20 Squats holding any weight