Wolfe Tribe Fitness – WOD
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