Daily WOD

Quick Sand

New Ulm CrossFit – WOD

Warm-up

4:00

100 m jog

10 med ball thrusters

8 active spiderman’s

6 push ups

Then: Barbell warm up

Mobility

Couch 1:00

PVC leg swings 10 each direction

Thruster (6×3 )

Build to a heavy 3 rep thruster

6X3

Set 1) 60%

2) 64%

3) 68%

4) 5) 6) build

Metcon (Time)

20-15-10-5-10-15-20

Wall balls 20/14

Deadlifts 135/95
Scaled 14/10, 95/65