Wolfe Tribe Fitness – WOD
Metcon
Metcon (Time)
3 Rounds of
— 200m Run
— 10 DBL KB Front Squats 70/53
Then
Rest 3 minutes
3 Rounds of
— 200m Run
— 10 Lateral Burpee Over KB
For time
Warm-up
Warm-up (No Measure)
2 Rounds:
–200 Meter Jog or Row
–10 Bootstrappers
–5 Cobra to Downward Dog
–10 Goblet Lateral Lunge
–5 No Push Up Burpees
Movement Prep/ Workout Prime 1x:
–100 Meter Run
–6 Double Kettlebell Front Rack Squat
–100 Meter Run
–3 Burpees Over Kettlebell
Cool Down
Metcon (No Measure)
–1-2min per side Banded Hamstring Stretch
–1-2min per side Banded Lying Leg Crossover Stretch
Metcon (No Measure)
5 rounds for quality of:
5 L/5 R Jumping Split Lunges
10 Pause Squat Jumps