Wolfe Tribe Fitness – WOD

Warm-up

Warm-up (No Measure)

***Plate Plyo Warm Up*** 2-3xs:

–:20sec ON

–:10sec OFF

2xs:

–:45sec Bike or Row

–10 Alt. Box Step Up

–10 ***Spiderman***

2xs:

–:30sec Bike or Row (hard)

–5 Box Jump Over (to a step down)

–5 No Push Burpee

Metcon

Metcon (Time)

For time:

Run, 800 m

25 Box Jump Overs, 24/20 in

Run, 600 m

20 Box Jump Overs, 24/20 in

Run, 400 m

15 Box Jump Overs, 24/20 in

Run, 200 m

10 Box Jump Overs, 24/20 in

Run, 100 m

5 Box Jump Overs, 24/20 in

Goal: sub 19 mins

Cool Down

Metcon (No Measure)

1x:

–1-2min Foam Roll Calves

1x:

–1-2min Foam Roll Upper & Lower Back

WORKOUT OF THE DAY