Daily WOD

Merry Christmas… Sh*tter Was Full

New Ulm CrossFit – WOD

Warm-up

500m Lite Row

Then 2 Rounds:

10 Scap Shrugs

10 Push Press (bar)

10 Front Squats (bar)

Gymnastics

Pull-ups (3 sets of max effort Strict Pull-ups.)

Rest 2-3 minutes between sets.

Metcon

Metcon (Time)

For Time:

10 Thrusters 135/95

500m Row

8 Thrusters

400m Row

6 Thrusters

300m Row

4 Thrusters

200m Row

2 Thrusters

100m Row

*Trying for unbroken sets of Thrusters.

*14 Minute Time Cap
Scaled = 115/75

Rx+ = 155/115

Cool Down

Roll Out:

1:00 Lats

1:00 Quads

Mobility:

1:00 Pigeon