New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 PVC G.M.
8 PVC OH squats
10 PVC PTTT
20 singles
Mobility
1:00 Calf pedal
:30 each Wrist stretch position
Accessory Work
4 min EMOM
5 sec pause wall squats x 4 reps each minute.
Then 4 min EMOM
5 sec pause wall Ball shots x 4 reps each minute.
* Work on positioning on the wall in the strong up right position with your chest. If need more work, no wall ball continue with wall squat holds.
Metcon
Metcon (Time)
4 Rounds for time
20 Hang Snatches 95/65
50 Dubs
SC: 65/35, 100 singles
Home WOD
4 Rounds
20 Navy Seals or DB snatches
50 Power hops