Daily WOD

Deborah

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Bike

5 Single Arm DB Press

10 Scap Shrugs

10 Kip to Swing

20 Alt. Leg V-Up

Mobility

Lacrosse Ball

Rotators

Pec & Shldr on wall

Weightlifting

Power Snatch (8 x 2)

Rep one pause :02 at knee and :03 in receive

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

10 Right Arm P. Snatch (50/35)

5 Burpee Pull-Ups

10 Left Arm P. Snatch (50/35)

15 TTB

**RX+ is Bar MU**
Target Rounds: 6+

Minimum Rounds before scaling: 4

STIMULUS and GOALS

How to Pace: STEADY! We want you to try and hold consistent round times on this workout. 75-80% intensity and bump it slightly the last round.

How it should Feel: GRIPPY GASSY! If you get a good position on the overhead squat, then it should be a great workout to test your overhead stability and full body capacity!

WORKOUT STRATEGY & FLOW

Dumbbell: We’d like these to be unbroken most of the workout.

Toes to bar/Bar muscle ups: Be Smooth and know your ability on all of these. Don’t come out unbroken then fall apart in later rounds!