Wolfe Tribe Fitness – WOD
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.