Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Jump Rope 6xs:

–:20sec ON

–:10sec OFF

//Any jump rope variation.//

2xs:

–10 ***Spiderman***

–:30sec Plank

–:20sec ea. Side Plank

–10 ***Kip Swing***

–10 Russian Swing

BB Warm-up & Cindy Blend 1x:

–10 RDL

–10 Bent Over Row

–5 Front Sauat

–5 Push Press

–1 round of Cindy

Metcon

Metcon (No Measure)

Every 1 min for 20 mins, alternating between:

3 Deadlifts + 3 Front Squats + 3 Push Press, pick load

5 Pull-ups + 10 Push-ups + 15 Air Squats

Cool Down

Metcon (No Measure)

3 rounds for quality of:

20 Russian Twists, pick load

15 Pike Compressions

Plank Hold, 45 secs

Rest 1:30

WORKOUT OF THE DAY