Daily WOD

Power Hour

New Ulm CrossFit – WOD

Warm-up

10 Jumping Jacks

5 Burpees

10 GM + 5 B. Sqts

10 Jumping Jacks

5 Push-ups

5 Str. Pr. + 5 Elbows

10 Jumping Jacks

5 Dive Bombers

5 SLD + 5 Fr. Sqts

Mobility

Fr. R on wall

Pec on wall

Fig 4 on wall

Couch

Metcon

Metcon (Weight)

20:00 Running Clock

0-4) Max Volume S2OH

4-6) Transition/Rest

6-10) Max Volume Front Squat

10-12) Transition/Rest

12-16) Max Volume KBS – R

16-20) Bonus Burpees*
Multiply weight by reps for volume. Each burpee is 20#