Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
5 Mins of Jump Rope
2 mins: Front Rack opener/tricep smash
2 mins: Ankle/calf stretch
Then
2rds
20-30 DU/single
10 spiderman push ups
10 kang squats
10 front squat
Primer
Double under warm uo
5-5-5 Front squats increasing weight to workout weight
Metcon
Metcon (Time)
For Time
10 Front Squats 225/155
10 Double Unders
9 Front Squats 225/155
20 Doubke Unders
8 Front Squats 225/155
30 Double Unders
7 Front Squats 225/155
40 Double Unders
6 Front Squats 225/155
50 Double Unders
5 Front Squats
60 Double Unders
4 Front Squats 225/155
70 Double Unders
3 Front Squats 225/155
80 Double Unders
2 Front Squats 225/155
90 Double Unders
1 Front Squat 22/155
100 Double Unders
Goal: sub 18mins