Daily WOD

Tasmanian Devil

New Ulm CrossFit – WOD

Warm-up

3 Rounds

35 Singles or (Line Hops)

12 Lunges

10 Goblet Squats

:15 Hollow Hold

Mobility

Low Lunge Wide Knee

Ankle

Squat Hold

Metcon

Metcon (2 Rounds for reps)

2 sets

12:00 Partner AMRAP

200 double unders

90 wall balls (20/14)

60 Reverse Lunges w/ Med ball

Max Burpee box jump overs (24″/20″)

*Partner 1 performing the work above

*Partner 2 can switch in at anytime, but must perform :30 plank before they are eligible to sub in.

-rest 6:00 b/t sets-
For INDY: 2 Sets

100 Dubs + :30 Plank

45 Wall Balls + :30 Plank

30 Reverse Lunges + :30 Plank

Max Burpee Box Jump Overs

Rest 6:00 Between

Home WOD

Metcon (2 Rounds for reps)

2 sets

12 AMRAP

100 Dubs or Line Hops + :30 Plank

90 Squat Jumps + :30 Plank

30 Reverse Lunges + :30 Plank

Max Burpees

Rest 6:00 between sets
Score is total reps completed in each 12:00. Score each set separately. The planks don’t count for any reps.