New Ulm CrossFit – WOD
10 Alt Knuckle Drags
6 Alt Spidermans
Crossed Leg Forward Fold
Thread The Needle
12 EMOM x 5 reps
Pausing Wall Ball Shots (on coaches call)
Go into squat and hold, wait for “shoot”,
do a shot and go right back into squat hold.
Keep going until coach says drop.
200m Run – Rest 1:00
400m Run – Rest 1:30
600m Run – Rest 2:00
Score is total time including rests.