10/12/2021

Wolfe Tribe Fitness – WOD

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Metcon

Metcon (Time)

3 Rounds For Time

– Row 500m

– 12 deadlifts @ bodyweight

– 21 box jumps 24/20

– Run 400m

– 21 KB Swings 53/35

– 12 Pull Ups

Warm-up

Warm-up (No Measure)

3 Min Bike, Row, Run, Ski

Then 3 minutes of shuttle run

– high knees

– butt kicks

– arm swings

– chicken pecks

– skips

Movement Prep

– 5 Deadlift @ light weight

– 3 DL @ moderate

– 3 DL @ workout weight

– 5 box jumps

– 5 KB swings

– 3-5 pull ups