Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds:

–1min Single Unders

–10 PVC Pass Thru

–10 PVC Lift

–10 Tempo Wall Squat

–5 Push Ups or Knee Push Ups

–:30sec Bent Knee Hollow Hold

General Barbell Warm Up 1x:

–5-10 Bradford Press

–5-10 Rack Push Press

–5-10 Good Morning

–5-10 Back Rack Alt. Lunges

Workout Prime 1x:

–20 Double Unders

–3 Overhead Squat @ workout weight

–5 GHD Sit Up or Variation

–3 Front Squat @ workout weight

–5 Push Ups

–3 Back Squats @ workout weight

–20 Double Unders

Metcon

Metcon (Time)

For time:

150 Double Unders

— then —

30 Overhead Squats, 115/75 lbs

50 AbMat Sit-ups

30 Front Squats, 115/75 lbs

50 Push-ups

30 Back Squats, 115/75 lbs

— then —

150 Double Unders

Goal: sub 15 mins

Cool Down

Metcon (No Measure)

1x:

–2min per side Z-Stretch

–2-3min Forward Fold

WORKOUT OF THE DAY