Wolfe Tribe Fitness – WOD
Metcon
Metcon (Time)
For Time
50 Devil Press 35/25
100/90 Calorie Row
Every minute on the minute perform 5 toes to bar
Warm-up
Warm-up (No Measure)
Row or Bike 3xs:
–:45sec Easy
–:15sec Hard
2 Rounds:
–10 Sumo Inchworm
–5 Push-Up + Shoulder Tap
–6ea Single Arm Dumbbell Swing
–6ea Single Arm Dumbbell Clean
–6ea Single Arm Dumbbell Press
–10 Pike Compression
Movement Prep/ Practice Round 1x:
–2 Devils Press @ workout weight
–10 Calorie Row
–8 Kip Swing
–4 Toes to Bar
Metcon (No Measure)
For quality:
5x 5 Box Jumps
5x 5 L/5 R Single Leg Broad Jumps
Box Jumps- high
Single Leg Broad Jumps- jump off one foot and land on both feet