Wolfe Tribe Fitness – WOD
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