Daily WOD

Run Over

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

6 Band Pull Aparts

6 PVC OHS

6 Spider Mans

Mobility

Childs Pose

Thorasic Opener

Calf Stretch

Accessory Work

10 Minute Kipping HSPU Practice

Metcon

Metcon (Time)

For Time

30 – 20 – 10

HSPU

OHS (95/65)

400m Run After Each Set
Sc: 75/55

Rx+: 4″ Deficit , 200m run + 100m weighted (50/35)

Home WOD

Metcon (Time)

For Time

Weight (DB/KB)

30 – 20 – 10

HSPU

Single Arm OHS

400m Run after each set

Unweighted

30 – 20 – 10

HSPU

60 – 40 – 20

Air Squats

400m Run after each set