Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Dynamic Warm Up

10 secs Each

-small arm circles forward/back

-large arm circles forward/back

-Across body swings

-alternating arm swing up and down

– torso twist

– torso twist with rounded back

– torso twist with flat back

– inch worm

– side lunges

– spiderman

– roll over v-sit

– lying leg crossover

Skipping Warm Up 1x:

–50-100ft Forward Skip

–50-100ft Backwards Skip

–50-100ft Lateral Skip

–50-100ft Skip For Height

–50-100ft Skip For Distance

–50-100ft Skip For Speed

Metcon

Metcon (Time)

Run 10 mins for Distance with Weighted Vest or Sandbag

Then

Run the distance completed for Time.

WORKOUT OF THE DAY