Wolfe Tribe Fitness – WOD

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Metcon

Metcon (Time)

3 Round for Time

***7 Thrusters 135/95***

***Run 400m ***

***21 Wall Balls 20/14***

***63 Double Unders***

Goal: 12mins

Cool Down

Warm-up

Warm-up (No Measure)

2 Rounds:

–200m Run or Row

–10 Bootstrappers

–5ea KB Single Side Lunge

–10 Goblet Squat

–50 Single Unders

Specific Barbell Warm Up 1x:

–5 Power Clean or Squat Clean

–5 Front Squat

–5 Push Press

–5 Thruster

Workout Prime 1x:

–5 Thruster @ light weight

–200m Run (hard)

–5 Wall Balls

–20 Double Unders

–3 Thruster @ workout weight

WORKOUT OF THE DAY