Wolfe Tribe Fitness – WOD
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