Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Jump Rope 8xs:
–:20sec Single Under
–:10sec Rest
1 Round:
–5-10ea Lying Leg Swing
–5-10ea Lying Leg Crossover
–5-10 Roll Over V-Sit
–5-10ea Spiderman
Dumbbell Snatch Warm Up 1-2xs:
–3-6 Dumbbell Deadlift
–3-6 Dumbbell Swing
–3-6 Dumbbell Clean & Jerk
–3-6 Dumbbell Snatch
//Preform single-arm, doing all one side before the next.//
Movement Prep/Workout Prime 1x:
–4 Dumbbell Snatch @ workout weight
–4 Box Jump
Metcon
Metcon (Time)
4-8-12-16-20
– DB snatches 70/50
– box jumps 24/20
Cool Down
Metcon (No Measure)
5 rounds for quality of:
Farmers Carry Hold, 53/35 lbs, 20 secs
Double Kettlebell Front Rack Hold, 53/35 lbs, 20 secs
Double Kettlebell Overhead Hold, 53/35 lbs, 20 secs
Midline
See if you can go from one round to the next without breaking!