Daily WOD

A Thundering

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

10 Cossack Squats

10 Ring Rows

6-8 Pushups

Mobility

Athletes Choice 5:00

Metcon

Metcon (No Measure)

25:00 Row

OT 3:00 Complete 3 to 4 Moves

(Example: 10 Lateral Step-Ups

10 Ring Rows

10 Assisted Air Squats

10 KBS – R)

Metcon (Time)

Row “Threshold Workout”

2 sets:

400m at mod pace,

400m at mod/fast pace,

400m at fast pace,

400m at faster pace

-Rest 2min b/t all reps & sets-

Total: 3200m

*Score is total time including rests*

Goals

If there is remaining time when you are done, spend it on goals.

Home WOD

Complete above as a run if no rower or bike. If you have a bike do 650m for each 400m.