Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY