Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Tabata Jump Rope 8xs:

–:20sec ON

–:10sec OFF

//Jump rope is any variation.//

2 Rounds:

–12 Walking Samson Lunge

–10 Scap Push Up

–5ea Lateral Box Step Up

–10 Scap Pull Up

–5 Box Jump (step down)

Movement Prep/ Workout Prime 1x:

–6 Dumbbell Box Step Up

–6 Hand Release Push Up

–20 Double Unders or Single Under

–4 Box Jump Over

–4 Pull Ups

Metcon

Metcon (Time)

For Time:

50 DB Box Steps Ups 50/35 24/20

50 HRPU

200 DU

50 Box Jump Overs 24/20

50 Pull Ups

Cool Down

Metcon (No Measure)

1x:

–1-2min per side Smash Calves

–1-2min per side Smash Pecs

WORKOUT OF THE DAY