Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY