Daily WOD

The Hash Slinging Slasher

New Ulm CrossFit – WOD

Warm-up

3 Rounds

15 KBS – R

10 Goblet Squats

5 Single Arm Floor Press

10 Sit-Ups

Mobility

Athletes Choice

Metcon

Short WOD

Metcon (Time)

4 Rounds

20/16 Calorie Row

20 Toes to bar

50 Double Under
Target Time: 12-14 minutes

Time Cap: 16 minutes

STIMULUS and GOALS

How to Pace: STEADY! This is a longer workout with big sets so go out at a smart pace and don’t blow up.

How it should Feel: CARDIO! Consistency is key here.

Just some good fitness here that can end up being harder than it looks.

WORKOUT STRATEGY & FLOW

Row: Choose a good pace and stick to it. Should be able to hop off and get right into those Toes to Bar.

Toes to Bar: Have a plan here and try to limit rest. Consistent sets with minimal rest is the goal. We’d love for 5-10+ on each set throughout.

Double Under: Aim for big sets here. If you can do them unbroken! Smooth is fast!!

Metcon (Time)

Optional Longer Workout

Deck of Cards

Wall Balls

KBS

DB Snatch

Double DB Push Press