Wolfe Tribe Fitness – WOD
Warm-up
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
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.