Wolfe Tribe Fitness – WOD
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