Daily WOD

TV Guide

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

8 Jumping Jacks

6 Straight Leg Deadlift

4 Snatch Grip Hang High Pulls

6 Plyo Lunges

Mobility

Kneeling Ankle Stretch

Wrist Stretch

Weightlifting

On the 0:90s for 6 Rounds work up to a Moderate Weight Complex

3 Position Power Snatch

Metcon

Metcon (5 Rounds for reps)

5 Rounds For Reps

1- Minute Max Hang Power Snatches (95/65)

1-Minute Max Bar Hops

1-Minute Max Front Rack Lunges (95/65)

1-Minute Rest
5 Individual Scores, total reps in each round.

Home WOD

Metcon (5 Rounds for reps)

5 Rounds For Reps

1-Minute Max Hang DB Snatch | Weight Ground to Overhead

1-Minute Max DB Hops | Hop over any Object

1-Minute Max DB Front Rack Lunge | Lunge Jumps

1-Minute rest
5 Individual Scores, total reps in each round.