Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row: 200m then Run 200m
Dynamic Warm UP
15 – 20 Reps:
Small Cirlces Front/Back
Large Circles Front and Back
Across Body
Both Arms Overhead
Alternating Overhead
Spine Twist
Twist with Rounded Back
Twist with Flat Back
Inch Worm
Side Lunges
Spiderman
Roll Over V-Sit
Laying Leg Crossover
Movement Prep/Workout Prime 1x:
–5 Deadlift @ a light weight
–3 Deadlift @ a moderate weight
–3 Deadlift @ workout weight
–5 Box Jump (step down)
–5 Kettlebell Swings
–3-5 Pull Ups
Metcon
Metcon (Time)
3 Rounds for time
– 500m Row
– 12 deadlift @bodyweight
– 21 box jumps 24/20
– Run 400m
– 21 KB Swings 53/35
– 12 pull ups