Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY