Daily WOD

Othniel

New Ulm CrossFit – WOD

Warm-up

3 Rounds

15 Jumping Jacks

6 Pause Squats (:03 in bottom)

8 Reverse Lunges (each side)

8 Wall Ball Push Press Shots

Mobility

5-10 Min Athletes Choice

Recommendations:

Calf stretch on rig

Ankle in low lunge

Single Arm Front Rack on wall

Metcon

Metcon (Time)

3 rounds

25 Wall Balls 20/14

60 Feet DB Front Rack Walking Lunge 35’s/25’s

-rest 1:1-

3 rounds

30 Wall Balls 20/14

60 Feet DB Front Rack Walking Lunge 50’s/35’s

**Score is total time, including rest**
Target Time each set: sub 6 minutes

Time Cap each set: 8 minutes

STIMULUS and GOALS

How to Pace: SPRINT! This one should be fast enough that you feel like you can go unbroken and keep an aggressive pace on the sled! Attack the first round at an almost reckless pace!

How it should Feel: LACTIC ACID PARTY! Those legs are going to feel it, which is what we want! Don’t stop moving!!

WORKOUT STRATEGY & FLOW

Wall balls: Unbroken is the aim with a quick catch to squat rhythm.

Lunge: Find a faster pace that you can hang onto! Don’t be slow here!