Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2xs:
–50 Single Unders
–5ea ***High Plank to Reach***
–10 Samson Lunge
–6 Goblet Squat
–6ea Single Arm KB or DB Push Press
Workout Prime 1-2xs:
–10 Walking Lunge w/ MB
–6 Wall Ball
–20 Double Unders
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 mins of:
Med Ball Walking Lunge, 20/14 lbs, 50 ft
25 Wall Balls, 20/14 lbs
50 Double Unders
Goal: 4+ rounds
Cool Down
Metcon (No Measure)
3 rounds for quality of:
15 Back Extensions
Weighted Plank, pick load, 1 min
10-15 Back Extensions or Hip Extensions
+
Standing ***Pigeon Stretch*** 1x:
–2min each side