Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@2-3xs:

–30 ***Plyo Skier***

–15 ***Banded Good Morning***

–10 ***Scap Push Ups***

–5ea ***Samson Lunge***

@@Workout Prime 1x:

–5 Box Jump (step down)

–3-5 Jumping Pull Ups

–5 KB Swing

–3-5ea Walking Lunge

–3 Knees to Elbow

–5 Push Press

–3-5 Hip Extension

–5 Wall Balls

–5 Burpees

–20 Double Unders

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Cool Down

Metcon (No Measure)

For quality:

Kettlebell Farmers Hold, 70/53 lbs, 5 mins

WORKOUT OF THE DAY