Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row, Run or Ski Erg 1x:
–3min with a :10sec burst throughout
Workout Prime 1x:
–5 Dumbbell Thrusters @ a light weight
–3 Lateral Dumbbell Burpees
–5 Dumbbell Thrusters @ workout weight
–3 Lateral Dumbbell Burpees
Metcon
Metcon (Time)
3 rounds for time of:
20 Dumbbell Thrusters, 50/35 lbs
20 Lateral Burpees Over Dumbbell
Goal: sub 12 mins
Metcon (No Measure)
3 rounds for quality of:
3 Toes-to-bars
5 Hanging Leg Raises
7 Hanging Knee Raises
9 L/9 R Standing Teapots, pick load
18 Russian Twists, pick load