Wolfe Tribe Fitness – WOD
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