Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 1x:
–3-5 minute @ a moderate pace
1 Round:
–5-10ea Lying Leg Swing
–5-10ea Lying Leg Crossover
–5-10 Roll Over V-Sit
–5-10ea Spiderman
–5-10ea Sky Reach
Workout Prime 1x:
–6 Wall Balls
–6 Sumo Deadlift High Pull @ workout weight
–3 Box Jump
–6 Push Press @ workout weight
–6 Calorie Row
–6 Push-ups
–3 Back Squat @ workout weight
Metcon
Zeus (Time)
3 Rounds For Time:
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (bodyweight)
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
partner WOD