Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY