Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

1 Round:

–200m Run

–10ea Hamstring Sweep

–10ea Quad Stretch

–5ea High Knee Tuck + Lunge & Rotate

–5ea Reverse Lunge + Opposite Heel Touch

2 Rounds:

–200m Run

–12 KB Deadlift

–8ea Single Arm KB Swing

–8 Alt. Single Leg Box Step Up

–5 Box Jump (step down)

Metcon

Metcon (No Measure)

EMOM for 12 mins, alternate between

200m run

20 box jumps 24/20

20 KB swings 70/53

Accessory Work

Metcon (No Measure)

5 Rds for quality

3 deficit handstand push ups

5 strict handstand push ups

3 strict chest to bar pull ups

5 strict pull ups

If you break during any movement

Complete 20 double unders

WORKOUT OF THE DAY