Wolfe Tribe Fitness – WOD
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