Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Choose 1:
–500m Row
–400m Run
–1k Bike
2xs:
–30 ***Plyo Skier***
–10 ***Spiderman***
–10 Alt. Box Step-up
–8/8 ***Single Arm KB Swing***
–6 Goblet Squats
–:20sec ea. Side Plank
***DB Snatch Warm-up*** 1x5ea:
–Single Side Deadlift
–Single Arm Swing
–Single Arm C&J
–Snatch
Metcon
Metcon (Time)
For time:
50 Wall Balls, 20/14 lbs
100 Alternating Dumbbell Snatches, 50/35 lbs
200 Double Unders
Run, 400 m
200 Double Unders
Single Arm Farmers Carry, 50/35 lbs, L 100 m/R 100 m
50 Med Ball Box Step Overs, 20/14 lbs, 24/20 in
Goal: sub 33 mins