Wolfe Tribe Fitness – WOD
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