Wolfe Tribe Fitness – WOD

View Public Whiteboard

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

WORKOUT OF THE DAY