Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 1x:

–3-5min @ an easy pace

Workout Prime/ Movement Prep 1x:

–3 Single Arm KB Swing/side

–3 Single Arm Front Rack Lunge/side

–3 Single Arm KB Push Press/side

–20 Double Under

–3 No Push Up Burpee

–3 Burpee

–3 Burpee Box Jump (24/20)

–20 Double Under

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

5 L/5R Single Arm KB Swing 53/35

5L/5R Single Arm KB Lunges

5L/5R Single Arm KB Push Press

50 Double Under

Row 500m

5 No Push Burpees

5 Burpees

5 Burpee Box Jumps 24/20in

50 Double Under

Row, 500m

WORKOUT OF THE DAY