Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY