Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3xs:

–50 Jump Rope

–5ea ***Spiderman***

–5 ***Sumo Inchworm***

–5 Tempo Goblet Squat

–5ea Single Side KB FR Reverse Lunge

–5 Push-up

Workout Prime 1x:

–25 Double Unders or DU Practice

–8 Wall Balls

–4 Box Jump Over

–4 Burpees

Metcon

Metcon (Time)

3 rounds for time of:

50 Double Unders

40 Wall Balls, 20/14 lbs

30 Box Jump Overs, 24/20 in

20 Burpees

Goal: sub 21 mins

Cool Down

Metcon (No Measure)

@@***Couch Stretch***

–2-3min per side

@@Foam Roll Quads

–1-2min per side

WORKOUT OF THE DAY