Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Choose 1:
–500m Row
–400m Run
–1.2k Bike
2 Rounds:
–5ea Samson Lunge
–5ea Sky Reach
–5-8ea Alt. Single Arm DB Snatch
–5-8ea Single Arm DB OH Squat
Workout Prime 1x:
–5 Push Press @ light weight
–8 Medball Clean
–5 Push Press @ moderate weight
–5 Medball Clean
–3-5 Push Press @ workout weight
Metcon
Metcon (Time)
5 rounds for time of:
10 Push Press, 155/105 lbs
20 Med Ball Cleans, 20/14 lbs
Goal: sub 12 mins
Accessory Work
Metcon (No Measure)
3 rounds for quality of:
10 Jefferson Curls
12 Rear Delt Raises, pick load
10 Weighted Sit-ups, pick load
10 Plate External Rotations, pick load