Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2xs:

–15/12 Calorie Bike or Row

–5ea Samson Lunge

–5 Roll Over V-Sit

–10ea Lying Leg Swing

–5ea Single Arm KB Swing

–10 Scap Pull Up

Workout Prime 1x:

–1 Cluster @ workout weight

–1 Muscle Up or Variation

–2 Box Jump (step down)

–2 Alt. Front Rack Lunges @ workout weight

–3 Handstand Push Up or Variation

–3 Deadlift @ workout weight

–2-3 Toes to Bar

–2-3 Strict Pull Up

–5 KB Swing

–3 Burpees

–3 Back Squat @ workout weight

Metcon

12 Days of Christmas (Time)

For time:

1 Cluster, 115/75 lbs

2 Chest-to-bar Pull-ups

3 Box Jumps, 30/24 in

4 Front Rack Lunges, 115/75 lbs

5 Handstand Push-ups

6 Deadlifts, 115/75 lbs

7 Toes-to-bars

8 Burpees

9 Kettlebell Swings, 53/35 lbs

10 Strict Pull-ups

11 Back Squats, 115/75 lbs

12 Calorie Row

WORKOUT OF THE DAY