Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run:
–3min
At the top of each minute do a :10sec hard burst.
Squat Mobility
2xs:
–10 ***Spiderman***
–10ea ***Knee Push Away***
–5 ***Hop-up***
–10 BB Front Squat
–5 Reverse Grip Press
–3-5 Burpees
BB Warm-up 1x:
–10 RDL
–10 Muscle Clean
–5 Front Squat
–5 Push Press
–5 Thruster
Prime 1x:
–4 Thruster (workout weight)
–3 Bar Facing Burpee
–3 Thruster (workout weight)
–2 Bar Facing Burpee
Metcon (Time)
3 rounds for time of:
30 Thrusters, 95/65 lbs
30 Bar Facing Burpees
Goal: sub 15 mins
Cool Down
Metcon (No Measure)
Mobility work