Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Easy EMOM x 10min:

Minute 1- 50-70 Single Unders

Minute 2- 3 Inchworm + Push Up + 5 Hop Up

Minute 3- 5 Deadlift + 5 Muscle Clean + 5 Front Squat + 5 Push Press

Workout Prime/ Prep 1x:

–10 Barbell Thruster

–20 Double Unders

–5 Thruster @ a light weight

–20 Double Unders

–5 Thruster @ workout weight

–20 Double Unders

Metcon

Metcon (Time)

For Time

– 10 Thrusters 135/95

– 50 Double Unders

– 8 Thrusters 135/95

– 40 Double Unders

– 6 Thrusters 135/95

– 30 Double Unders

– 4 Thrusters 135/95

– 20 Double Unders

– 2 Thrusters 135/95

– 10 Double Unders

Cool Down

Metcon (No Measure)

1x:

–2min per side Couch Stretch

WORKOUT OF THE DAY