Wolfe Tribe Fitness – WOD

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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!

WORKOUT OF THE DAY