Daily WOD

Lift, now lift faster.

New Ulm CrossFit – WOD

Warm-up

20 Jumping Jacks

5 GM

5 Strict Press

10 Spiderman

5 SLD

5 Front Squats

30 Singles/Doubles

5 Hang Muscle Cleans

5 Power or Squat Cleans

Mobility

1:00 Each

Hips

Banded Lats

Weightlifting

All Building and OTM

3 x 3 Tall Cleans (25 to 45%)

1 Min transition

5 x (1 Hang + 1 Full) (65% to 80%)

1 Min transition

Starting at 80%

10EMOM of 1 Clean Building each minute

Clean

Clean

Clean

Clean

Clean

Metcon

Metcon (AMRAP – Reps)

10 Amrap

1-2-3-4-5-6-7-8 etc.

DB Front Squats 50/35

*30 Dubs after each round*
Scaled is:

35/20 Front Squats and 50 Singles after each round

Cool Down

Banded leg stretches