Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY