Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2-3 Rounds:

–30 Plyo Skier

–6-8 Goblet Squat

–8-10 Russian Swing

–10 Pike Compression

–3 Kip Swing + 1-3 Toes to Bar

–50 Single Unders

Dumbbell General Warm Up 1x:

–6 Dumbbell Deadlift

–6 Dumbbell Bent Over Row

–6 Dumbbell Hang Power Clean

–6 Dumbbell Alternating Lunges

–6 Dumbbell Squats

Workout Prime 1x:

–3-5 Box Jump (step down)

–5 Dumbbell Squats

–3-5 Toes to Bar

–20 Double Unders

Metcon

Metcon (Time)

For Time

50 box jump overs 24/20

60 DB squats 75/50

50 Toes to Bar

200 Double Unders

Cool Down

Metcon (No Measure)

1x:

–2-3min Smash Quads

–1-2min per side Couch Stretch

WORKOUT OF THE DAY