Daily WOD

Might Get Loud

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Bottom Half Burpees

30 plate hops

5 Squat Jumps

5 Medball Thrusters

Mobility

Low Lunge

Ankle

Squat Hold

Weightlifting

Back Squat (8 x 3 @ 72%)

Metcon

Metcon (Time)

100 Double Unders

40 Wall Balls 20/14

100 Double Unders

30 Wall Balls 20/14

100 Double Unders

20 Wall Balls 20/14

*2x reps for singles*
Target Time: 8-9

Time Cap: 12

STIMULUS and GOALS

How to Pace:

PAIN CAVE! One of those workouts where you know it’s going to hurt but you got no other option. Higher target but don’t let that be an excuse to slow down.

How it should Feel:

GASSY! We are jumping and then going up and down like we are at the club. Control your breathing and try to keep yourself calm through the double unders.

WORKOUT STRATEGY & FLOW

Double Unders: Unbroken would be a dream but, given the volume and the intensity it may be wise to break into 2 sets if needed.

Wall Ball: Keep sets unbroken or 2 sets at the most. Use your hips and keep the shoulders rolled out during the throw.