Daily WOD

I’ll Never Let You Go

New Ulm CrossFit – WOD

Warm-up

2 Rounds

200m Jog

4 Single arm DB thrusters (light) (each side)

6 Inchworms to box step up

Mobility

Couch

Pigeon

Calf

Weightlifting

Front Squat (3 x 2 @ 88% OT2)

Metcon

Metcon (Time)

1000m Run

75 Thrusters (45/35)

25 Burpee Box Jump Overs (30/24)
Target Time:  sub 10

Time Cap:  13

How to Pace:  PAIN CAVE! Go to the darkness!! Today it is your friend!

How it should Feel:  PAIN!!! The pain will set in on the thrusters, but you must decide that you ARE GREATER THAN THE PAIN!!!

Run :  Steady, moderate/fast pace here. Don’t overpace it but don’t burn it down, yet.

Thrusters :  Aim for these to be done in 3 sets or less. These are light. Bust em out.

Burpee Box Jump Over  :  Just get these done! Rest at the bottom of the burpee and keep moving.