Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 6xs:
–:20sec Easy
–:10sec Hard
2 Rounds:
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–5ea Stagger Stance Good Morning
–10 Good Morning
–20 Hollow Rocks
Workout Prime 1x:
–:30sec Hard Bike
–4 Deadlift
–:20sec Hard Bike
–2 Deadlift
Metcon
Metcon (Time)
21-15-9
Deadlift 315/225
Calorie Bike/Row (run 400m/200m/100m)
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