Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds:

–5ea Spiderman Lunge + Rotation

–10 Hanging Hip Touch

–5 Jumping Pull Ups

–50ft Goblet Carry

–6ea Single Side Squat

–6ea Single Arm Push Press

General Barbell Warm Up 1x:

–5 Front Squat

–5 Push Press

–5 Thruster

Workout Prime/ Movement Prep 1x:

–100 Meter Barbell Run/Carry

–1-2 Rope Climb

–3-5 Thrusters @ workout weight

Metcon

Metcon (Time)

3 rounds for time

— barbell run 800m 45/35

— 3 rope climbs

— 12 Thrusters 135/95

Metcon (No Measure)

3 rounds for quality of:

15 Weighted Sit-ups, pick load

10 Landmine Rotations, pick load

WORKOUT OF THE DAY