Daily WOD

Steppenwolf

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100 Run (build intensity each round)

10 Kettlebell Goblet Squats (light/moderate weight)

10 Kettlebell Swings (Moderate weight)

Metcon

Metcon (2 Rounds for time)

2 sets

100 Run

20 Wall balls (20/14)

20 Dumbbell Snatches (50/35)

100 Run

20 Wall balls (20/14)

20 Dumbbell Snatches (50/35)

100 Run

20 Wall balls (20/14)

20 Dumbbell Snatches (50/35)

-Rest 3:00 b/t sets-
Target each set: sub 8 – Cap: 11

We are aiming for sustainable intensity across all sets with bigger unbroken work!

Run: Hold a moderate/fast pace you can finish the calories in about 45sec or less each set

Wall Balls: These should be unbroken and smooth throughout

Dumbbell Snatches: Aim for unbroken on the 20 or 1 break per set. Keep your back braced and pull efficiently!