New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row (Increasing Intensity)

4 Scap Shrugs + 1 Strict Pull-Up

4 Burpees

5 KB Suitcase DL (Each Side)

25 Singles

Mobility

Child’s Pose

Forward Fold

Down Dog to Cobra (12 reps)

Metcon

SGT. Nicholas D. Turcotte (AMRAP – Reps)

Teams of 2 to represent: (2nd Battalion)

Row 6,365 Meters (Miles from MN to Iraq)

While one person rows, the opposite works on:

AMRAP

4 Burpee Pull-Ups

23 American KBS – Any weight – (23 yrs old — A Company)

135 Singles or Dubs (135 Infantry)

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Share the row and as a team, accumulate as

many reps as possible of the AMRAP. Where

1 person leaves off, the other picks up when

switching off the rower. Score will be total reps.

Every meter on the rower is a rep. Scale as needed.
Nicholas (23) was killed in a vehicle accident on December 4th, 2006 in Iraq. He was married and had just graduated school to be a police officer. Nicholas had originally joined the military as a means to get in shape physically to be a police officer. He took this opportunity seriously and shed 100 pounds! This workout honors his commitment to fitness and serving our country.