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