Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY