Wolfe Tribe Fitness – WOD
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