Wolfe Tribe Fitness – WOD
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