Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2-3xs:
–30 ***Plyo Skier***
–10/8 Calorie Bike or Row
–5 ***Inchworm + Push Up***
–10 ***Pike Compression***
–6-10 ***Kip Swing***
Workout Prime 1x:
–30 Double Unders or DU Practice
–8 Kipping Knee Raise
–200m Run
–20 Double Unders
–6 Kipping Leg Raise
–200m Run
–10 Double Unders
–4 T2B
–200m Run
Metcon
Metcon (Time)
For time:
240 Double Unders
— then —
2 rounds of:
40 Toes-to-bars
400m Run
Time cap: 13 mins
Cool Down
Metcon (No Measure)
4 rounds for quality of:
Hollow Hold, 30 secs
Archer Hold, 1 min