09/11/2020

Wolfe Tribe Fitness – WOD

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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