Daily WOD

“Goat Day”

New Ulm CrossFit – WOD

Warm-up

Partner 2K Rowling

Partner Rowling

2000 meters for time split between two partners. 10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.

:30 Seconds

Active Spidermans

Active Samson

Dive Bombers

Air Squats

Movement Prep

1 Round

:15 Seconds Movement 1

:15 Second Transition

:15 Seconds Movement 2

Metcon

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2