Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
–50 Single Unders
–5-10 Bootstrappers
–5ea Single Leg KB or DB Deadlift
–5ea Single Arm KB or DB Press
–10 Russian Swings
–10 V-Up
Workout Prime 1x:
–6-8 Deadlift @ workout weight
–4-6 Hang Power Clean @ workout weight
–2-4 Push Jerk @ workout weight
–3-5 T2B
–25 Double Unders
Metcon
Metcon (Time)
5 rounds for time of:
25 Double Unders
12 Deadlifts, 155/105 lbs
5 Toes-to-bars
25 Double Unders
9 Hang Power Cleans, 155/105 lbs
5 Toes-to-bars
25 Double Unders
6 Push Jerks, 155/105 lbs
5 Toes-to-bars
Goal: sub 18 mins
Cool Down
Metcon (No Measure)
1x:
–10ea Lying Thoracic Rotation
–:30sec ea. Thread the Needle
–1min Childs Pose