08/13/2021

Wolfe Tribe Fitness – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

– 200m Run

– 15 burpees

– 10 box jumps

Weightlifting

Shoulder Press (1 RM)

JM Press (10-10)

Bent Over Row (10-10)

Warm-up

Warm-up (No Measure)

400 Meter Jog

2 Rounds:

–10ea Hamstring Sweep

–5 Cobra to Downward Dog

–10 No Push Up Burpees

–10 Alternating Box Step Up

–5 Box Jump (step down)

Movement Prep/ Workout Prime 1x:

–1 Shuttle Run (moderate pace)

–5 Burpees

–3 Box Jump