Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Jump Rope 1x:

–3-5min (any variation)

2 Rounds:

–10 Sumo Inchworm

–10ea High Plank to Calf Stretch

–5ea Kneeling Shoulder Tap

–:10-:15 Bottom of Ring Dip Stretch

–3 Ring Dips

Workout Prime 1x:

–4 Box Jump Over

–4 Burpee Over Bar

–4 Front Squat (workout weight)

–1-2 Muscle Up or Variation

Metcon

Metcon (No Measure)

Every 4 mins for 20 mins do:

11 Box Jump Overs, 24/20 in

9 Bar Facing Burpees

7 Front Squats, 135/95 lbs

5 Muscle-ups

Cool Down

Metcon (No Measure)

5 rounds for quality of:

Kettlebell Farmers Hold, pick load, 20 secs

Double Kettlebell Front Rack Hold, pick load, 20 secs

Double Kettlebell Overhead Hold, pick load, 20 secs

Rest 30 secs between each round OR see if you can go unbroken.

WORKOUT OF THE DAY