Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2-3 Rounds:

–30 Plyo Skier

–5 Inchworm + Push Up

–5ea Sky Reach

–:20sec Deep Squat Hold

–10 Scap Pull Ups

–10 Ring Row

Workout Prime 1x:

–:20sec Hard Row

–3 Burpee Box Jump Over

–20 Double Unders or Singles

–:20sec Hard Row

–2x 2 Air Squat + 1 Pull Up

–20 Single Unders

Metcon

Metcon (AMRAP – Rounds)

Every 1 min for 30 mins, alternating between:

15/13 Row Calories

10 Burpee Box Jumps, 20 in

50 Double Unders

15/13 Row Calories

10x 2 Squat + 1 Pull-up

100 Single Unders

WORKOUT OF THE DAY