Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3-4 minutes on the Row

Movement Prep/ Workout Prime 1x:

–8 Walking Lunges

–3-5 Pull-ups

–3-5 Box Jumps

–10 Double Unders

–1-3 Ring Dips

–3 Knees To Elbows

–6 Kettlebell Swings @ workout weight

–3 Sit-Up

–3 Dumbbell Hang Squat Cleans @ workout weight

–3 Hip Extensions

–6 Wall Balls (20/14)

–1 Rope Climbs

Metcon

Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

WORKOUT OF THE DAY