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