New Ulm CrossFit – WOD

Warm-up

2:00 min Row

3 Rounds

8 Scrap Shrugs

10 Lateral Lunges

5 Walkouts with Push up

Mobility

Lizard Pose 1:00 ea

Lat Wall Stretch 1:00 ea

Wall Shoulder Stretch

Metcon

Jessica Zaback (Time)

For Time:

Buy-in: 1374m Row

10 Rounds

5 Back Squats 155/105

7 Chest to Bar Pull-ups

9 Lateral Burpee over Bar

Cashout: 8 Bear Complexes 155/105
Bear Complex: 1 Power Clean + 1 Front Squat+ 1 Overhead + 1 Back Squat +1 Overhead

*Jessica Zaback, born 10/13/74 began her fight with breast cancer on 5/7/12. She is a teacher, a wife, a mother to two boys, and a fighter. We honor her battle against cancer with the work we do today.