Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Jump Rope 6xs:
–:20sec ON
–:10sec OFF
//Any variatoin.//
2 Rounds:
–5 Inchworm + Push Up
–10 Scap Push Ups
–8ea Single Arm Dumbbell Swing
–6ea Single Arm Dumbbell Push Press
–4ea Hang Dumbbell Snatch
–5 No Push Up Burpees
Movement Prep/ Workout Prime 1x:
–1 Progressive Burpee Complex
–8 Alternating Dumbbell Snatch
–30 Double Unders
Metcon
Metcon (Time)
4 RFT:
-3 progressive burpee complex
-21 alternating DB snatchea
-63 dpuble unders
Cool Down
Metcon (No Measure)
3 rounds for quality of:
10 L/10 R Single Leg Deadlifts, pick load
Hip thruster Hold, 1 min
10 Hip Thrusts