Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY