Daily WOD

Pumpkin Pie

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Lateral Lunges

5 Squat to stand

5 Tempo Back Squat (3:1:2:1)

Mobility

Down dog to cobra

Ankle

Squat Hold

Weightlifting

Back Squat (8 x 3 @ 87%)

Metcon

Metcon (Time)

FULL SEND FRIDAY!!!

50 Power Snatches (95/65)

30 Overhead Lunges (95/65)
Target Time: 5-6

Time Cap: 9

STIMULUS and GOALS

How to Pace: PAIN CAVE! Make it hurt today!

How it should Feel: PAIN!! The hurt will set in near the end of the power snatches, push through and get to work on the lunges!

WORKOUT STRATEGY & FLOW

Power Snatch: These should feel light and be able to move fast. Big sets of touch and go Power Snatches are going to be the key here.

Overhead Lunge: Finish strong here. Your shoulders are going to be tired. Break this up as little as possible. 30 and DONE.

Accessory

3 Sets (Not For Time)

15 Candlesticks

OR

15 Roll to V-Split

15 Air Squats