Wolfe Tribe Fitness – WOD
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.