Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Choose 1:

–400 Meter Run

–500 Meter Row

–1.2k Rogue Echo Bike

Easy AMRAP 8min:

–10 Cobra to Downward Dog

–5ea Kneeling Shoulder Taps

–10 Scap Push Ups

–5 Hand Release Push Ups

–10 Medball Deadlifts

–5 Medball Squats

Take 5-10 minute to build to your working weight for the day.

Workout Prime 1x:

–8 Wall Balls

–2 Bench Press

–6 Wall Balls

–1 Bench Press

Metcon

Karen with a twist (Time)

Karen

150 wall balls for time

Every time you break complete

5 bench press @185/125lb

Cool Down

Metcon (No Measure)

For Quality:

18 Toes-to-bars

54 Double Unders

15 Toes-to-bars

45 Double Unders

12 Toes-to-bars

36 Double Unders

9 Toes-to-bars

27 Double Unders

6 Toes-to-bars

18 Double Unders

3 Toes-to-bars

9 Double Unders

WORKOUT OF THE DAY