Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
@@2-3xs:
–50 Jump Rope Single Variations
–5 ***Inchworm + Push Up***
–10/10 ***Single Arm KB Swing***
–5/5 Single Arm KB Push Press
–:20sec ea. Side ***Bird Dog***
Metcon
Metcon (Time)
For time:
100 Ab-Mat Sit-ups
100 Alternating Dumbbell Snatches, 50/35 lbs
200 Double Unders
Run, 400 m or Row 500m
Goal: sub 16 mins
Cool Down
Metcon (No Measure)
@@Foam Roll
–2min Upper/Mid Back
–1-2min ea. Lats
–2min ea. Quads/ IT Bands