Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3xs:
–5ea Samson Lunge
–5-10 Bootstrappers
–8 Goblet Squat
–4ea Goblet Reverse Lunge
–30 High Knees + Jog Out
–30 Buttkickers + Jog Out
Workout Prime 1x:
–3-5 Thrusters @ workout weight
–3-5 KB swings
–3-5 Box Jumps
Metcon
9/11 Tribute WOD (Time)
9 rounds for time of:
11 Box Jump (24″/20″)
11 Thrusters (75#/55#)
11 Kettlebell Swings (53#/35#)
Cool Down
Metcon (No Measure)
4 rounds for quality of:
Banded Plank Hold, 45 secs
D-Ball Bear Hug Carry, pick load, 100 ft
10 GHD Sit-ups