Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Choose 1:
–Row 500m
–Run 400m
–Bike 1.2k
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Row
–10 Muscle Clean
–10 Strict Press
–10 Good Morning
–10 Back Squat
Workout Prime 1x:
–25 Double Unders or DU Practice
–8 Wall Balls
–4 Box Jump Over
–4 Burpees
Metcon
Metcon (Time)
3 rounds for time of:
50 Double Unders
40 Wall Balls, 20/14 lbs
30 Box Jump Overs, 24/20 in
20 Burpees
Goal: sub 21 mins
Cool Down
Metcon (No Measure)
2xs:
-:90sec ea. Foam Roll Quads
-6 Bulgarian Split Squat + Rockback