Daily WOD

Spongebob Squarepants

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Row

5 Strict Press + 5 Sn Gr PP

5 Burpees

Mobility

Roll

Upper Back & Lats

Low Lunge T Hip Opener

Weightlifting

Push Jerk (3 x 5 Building)

Find a Hvy 5 and then perform 2 drop sets (set 1 drop 15% and set 2 drop 20%)

Back Squat (3 x 5 Building)

Find a Hvy 5 and then perform 2 drop sets (set 1 drop 15% and set 2 drop 20%)

Metcon

Metcon (Time)

20 Burpee Box Jump Overs (24″/20″)

25/20 Calorie Row

30 Snatch (95/65)

25/20 Calorie Row

20 Burpee Box Jump Overs (24″/20″)
Target: 9-10 – Cap: 13

STIMULUS and GOALS

How to Pace: CHALLENGE! We want you to push yourself to the edge of your pacing ability here and see if you can finish faster than you would normally with your typical pacing.

How it should Feel: GASSY! This will get you out of breath and jack the heart rate! It’s long enough to hurt but over before you know it.

WORKOUT STRATEGY & FLOW

Burpee box jump overs: aim to keep these at a consistent, but hard pace. It’s going to feel uncomfortable!

Row: aim for a hard pace on the row. Goals: 1300/1100+

Snatches: Aiming for solid touch-n-go sets here! 12-10-8 would be a good break up.