Daily WOD

SS DT

New Ulm CrossFit – WOD

Warm-up

3 Rows

200m Row

5 Barbell Strict Press

8 Plyo Lunges

5 SLD

8 Hollow Rocks/Situps

Mobility

Thoras Opener

Lat Roll

Weightlifting

6 x 3 Jerk

Every 0:90s

Build to a heavy set of 3, Starting @ 60-65 % 1 RM Jerk

Jerk from rack

Metcon

Metcon (Time)

For Time:

1000m Row

5 Rounds

12 Deadlifts

9 Hang Cleans

6 Push Jerks

1000m Row

155/105

20 min CAP
Sc: 115/75

Cool Down

Forearm Smash LAX

Banded Hamsting Stretch