Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

1 Round:

–200m Row

–10ea Hamstring Sweep

–10ea Quad Stretch

–5ea High Knee Tuck + Lunge & Rotate

–5ea Reverse Lunge + Opposite Heal Touch

1-2 Rounds:

–200m Row

–12 KB Deadlift

–8ea Single Arm KB Swing

–8 Alt. Single Leg Box Step Up

–5 Box Jump (step down)

Workout Prime 1x:

–200m Hard Row

–5 Box Jump

–8 Swings

Metcon

Metcon (AMRAP – Rounds)

Every 1 min for 12 mins, alternating between:

Row, 250 m

20 Box Jumps, 24/20 in

20 Kettlebell Swings, 70/53 lbs

Cool Down

Metcon (No Measure)

3 rounds for quality of:

L Arm Overhead + R Arm Front Rack Carry, pick load, 50 ft

10 L Paloff Press

R Arm Overhead + L Arm Front Rack Carry, pick load, 50 ft

10 R Paloff Press

Plank-up, 30 secs

WORKOUT OF THE DAY