New Ulm CrossFit – WOD
10 Banded IT
10 Single Arm Press R/L
3 Sn Gr PP + 3 Tempo OHS
Pec and Shoulder
High-Hang Snatch (5 x 3 (50,60,65,70,70)
Lateral Burpees Over Rower
*Adjust Reps, not intensity
Target: Sub 10
How to Pace: CHALLENGE! You have to move on the row, but not so fast as to need breaks in your burpees. Try and stay on pace for the row and only speed up if burpees stay consistent.
How it should Feel: GASSY into Lactic ENDURANCE!!
Row: Pacing needs to be steady, but aggressive. Take a few test runs prior to the workout to establish a pace.
Burpees: There should be no breaks on any of these sets, so take a good pace on the bigger sets and don’t speed up until the smaller ones.