Wolfe Tribe Fitness – WOD

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Warm-up (No Measure)

Choose 1:

–400 Meter Jog

–500 Meter Row

–1200 Meter Air Bike

Movement Prep/ Workout Prime 1x:

–8 Alternating Dumbbell Box Step Up

–4 Box Jump (step down)

–4 Renegade Row

–4 Alternating Mouintain Climber

–6 Abmat Sit Up


Metcon (No Measure)

3 rounds for max reps of:

max distance Runs, 3 mins

max rep Dumbbell Box Step-ups, 35/25 lbs, 24/20 in, 1 min

max rep Box Jumps, 24/20 in, 1 min

max distance Runs, 3 mins

4 Renegade Rows, 35/25 lbs + 8 Alternating Mountain Climbers, 1 min

max rep AbMat Sit-ups, 1 min
keep a moderate pace and try to repeat each distant and reps for each round. No “score” just push the reps and distance.