Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Plate Plyo Warm Up 1-2xs :20 On :10 Off:
–Skier
–Toe Tap
–Two Foot Jump
–Single Leg Jump Right
–Single Leg Jump Left
–Lateral Two Foot Jump
–In-n-Out
2 Rounds:
–5 Inchworm + Push Up
–20 Alt. Plank Shoulder Taps
–10 Russian Swing
–8ea Single Arm Press
Workout Prime 1x:
–5 Double DB Ground to Overhead
–5 Dumbbell Burpee
–30 Double Unders
Metcon
Metcon (Time)
For time:
21 Double Dumbbell Ground-to-Overheads, 40/25 lbs
21 Dumbbell Burpees, 40/25 lbs
100 Double Unders
15 Double Dumbbell Ground-to-Overheads, 40/25 lbs
15 Dumbbell Burpees, 40/25 lbs
100 Double Unders
9 Double Dumbbell Ground-to-Overheads, 40/25 lbs
9 Dumbbell Burpees, 40/25 lbs
100 Double Unders
Goal: sub 17 mins