Wolfe Tribe Fitness – WOD

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Metcon

Metcon (Time)

For Time

– 75 Double Unders

– 5 Thruster 185/125 lb

– 150 Double Unders

– 10 Thrusters 155/105lbs

– 225 Double Unders

– 15 Thrusters 135/85lbs

Warm-up

Warm-up (No Measure)

Easy AMRAP 8minutes:

–50 Single Unders

–5ea Spiderman Lunge + Rotation

–10 Alternating Lateral Lunge

–6ea Single Arm Dumbbell Thruster

–:45sec Deadbug Hold

Movement Prep/ Workout Prime 1x:

–3 Thruster @ a light load

–20 Double Unders

–3 Thruster @ a moderate load

–20 Double Unders

–3 Thruster @ a heavy load

–20 Double Unders

Metcon (No Measure)

3 rounds for quality of:

10 Landmine Rotations, pick load

Single Arm Suitcase Carry, pick load, L 50 ft/R 50 ft

Bird Dog, L 30 secs/R 30 secs

WORKOUT OF THE DAY