Daily WOD

Ross & Rachel

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 PVC Pass Through

10 PVC Overhead Squat

5 PVC Squat Snatch

25 Single Under

Mobility

Upper Pec On Rig

Bicep Turnback on Wall

25 Banded IT

Metcon

Metcon (AMRAP – Reps)

AMRAP 9 Minutes

3-6-9-12….

Overhead Squat 95/65

*30 Dubs After Each Set*

*50 Reps for Singles*
Target: 195 reps (through the round of 15)

STIMULUS and GOALS

How to Pace: CHALLENGE! We want you to push how long you can hang onto the bar and aim to keep double unders unbroken as long as possible!

How it should Feel: LACTIC ACID PARTY! Those shoulders and feet are going to be smoked with all the bounding and squatting overhead. Get nice and warm, and mobilized before to stay in a good position and rock’n roll!

WORKOUT STRATEGY & FLOW

Overhead squats: Position, position, position. Did we say how important position our is? That is the difference maker here with a lighter load. Smooth is fast on these!

Double Unders: Try to keep your heart rate under control here and don’t get frustrated if you trip here and there. JUst get right back to work.

Weightlifting

Front Squat (3,3,2,2,1,1,1)

Begin with 5 x2 Pause Fr Squats (:10)

Building across all working sets

Cool Down

Quad Smash with KB