Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Jump Rope x8
20sec on
10sec off
2 Rounds
10 Spiderman Push Ups
10 Kip Swings
10 Boot Strap
10 Kang Squats w/ pvc
Metcon
Metcon (Time)
For Time
50 Deadlifts, 45/35 lbs
50 Back Squats, 45/35 lbs
50 Push Press, 45/35 lbs
50 Barbell Rows, 45/35 lbs
50 Good Mornings, 45/35 lbs
50 Alternating Lunges, 45/35 lbs
50 L/50 R Kneeling Single Arm Landmine Press, 45/35 lbs
50 L/50 R Single Arm Landmine Rows, 45/35 lbs
Every 1 min (starting at 0:00) complete:
3 Box Jump Overs, 24/20 in
Cool Down
Metcon (No Measure)
Stretch/Roll/Smash for 10mins