Daily WOD

Hammerhead Shark

New Ulm CrossFit – WOD

Warm-up

4 Rounds

5/4 Cal Row

2 Burpees Over Rower

6 Squat Jumps

4 BB Pause Squats

Mobility

Lacrosse Ball

Pec – Med Delt

Ant Delt – Trap

Weightlifting

Front Squat (4 x 5 (3,3,3,0) Tempo)

**This should not exceed 55% of 1RM Front Squat

***Trend towards going too light and actually holding the tempo over going too heavy

Metcon

Metcon (No Measure)

8 Sets (1 Set every 2 Minutes)

12/10 Calorie Row

12 Burpee over Rower
Target Time each set: sub 1

Time Cap each set: 2

STIMULUS and GOALS

This is a sprint workout so go FAST!!!

WORKOUT STRATEGY & FLOW

Row: This is a hard effort here! Aiming for 1300+/1100+ pace.

Burpees over rower: Keep these quick. Try to keep the jump up and down over the rower for speed, while keeping your body low to the ground.