Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

6xs Jump Rope (any variation):

–:20 ON

–:10 OFF

2-3xs:

–10ea ***Lying Leg Swing***

–5ea ***Lying Leg Crossover***

–5 ***Roll Over V-sit***

–6/6 ***Windmill***

–4 Box Jump (Step down)

***DB Snatch Warm-up*** 1x:

–5-10ea DB Deadlift

–5-10ea DB One Arm Swing

–5-10ea DB One Arm Clean-to-Press

–6-10 Alt. DB Snatch

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 12 mins of:

2 Alternating Dumbbell Snatches, 65/50 lbs

2 Box Jumps, 24/20 in

4 Alternating Dumbbell Snatches, 65/50 lbs

4 Box Jumps, 24/20 in

6 Alternating Dumbbell Snatches, 65/50 lbs

6 Box Jumps, 24/20 in



Continue adding 2 reps each round to each movement until time expires.

Metcon (No Measure)

***Forward Fold***:

–2-3min

***Lying Thoracic Stretch***:

–1min each

WORKOUT OF THE DAY