Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 Mins Jump Rope

x2

— 10 Goblet Squats

— 5ea Single Arm Press

— 10 Roll Over V-Sit Ups

— 30 Plyo Skiers

Metcon

Karen and Annie’s Playdate (Time)

For Time:

50 – 40 – 30 – 20 – 10

Wall Ball

Double Unders

Sit Ups

Goal: Sub 18 mins

Cool Down

Metcon (No Measure)

4 rounds for quality of:

Hip Extension Hold, 45 secs

10 L/10 R Kettlebell Teapots, pick load

10 L/10 R Crossbody Deadlifts, pick load

3-4 rounds.

WORKOUT OF THE DAY