Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds:

–250 Meter Row or 200 Meter Jog

–5ea Spiderman Lunge + Rotation

–10 Goblet Squat

–8ea Single Arm Kettlebell Push Press

–:15sec Dead Hang

–6 Kip Swing

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5-10 Front Squat

–5-10 Push Press

Movement Prep/ Workiout Prime 1x:

–:30sec Row @ workout pace

–10 Barbell Thrusters

–3 Kipping Pull Ups

–:30sec Row @ workout pace

–5 Thruster @ 2nd weight

–3 Kipping Pull Ups

Metcon

Interval Jackie (Time)

For Time

-Row 1000m

-50 thrusters 45/35

-30 pull ups

—rest 3 minutes—

-Row 750m

-30 thrusters 95/65

-15 weighted pull ups 45/35

—rest 3 minutes—

-Row 500m

-10 thrusters 135/95

-bar muscle ups

WORKOUT OF THE DAY