Daily WOD

The Thirteen

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row (Start easy and build into intensity)

10 Scap shrugs, 6 kips, 2 strict pull ups

6 Strict Press

8 Squat Jumps

Mobility

Wall Hinge

Pec Stretch on wall

Metcon

The Thirteen (Time)

13 Rounds:

26 Calorie Row

8 Strict Pull

21 Shoulder to Overhead (95/65)
Target Time: sub 45 minutes

Time Cap: 60 Minutes

STIMULUS and GOALS

This workout’s purpose is to honor those who paid the ultimate price for our freedom. Perform the workout in a way that does that!

SCALING

The SCALING aim for athletes is to finish

Scaling option to finish near the target score:

13 Rounds:

16 Calorie Row

4 Strict Pull

21 Shoulder to Overhead (75/55)