Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
400 Meter Jog or 500 Meter Row
2 Rounds:
–10 PVC Pass Thru
–10 PVC Around the World
–10 Bootstrappers
–10ea Sky Reach
–3 Kip Swing + 3 Toes to Bar
Movement Prep
– 5 Thrusters @ workout weight
– 3 Ring Push Ups
– 20 Double Unders
Metcon
Metcon (AMRAP – Rounds)
EMOM for 15 minutes alternating exercises each minute of:
30 Double Under
20 Ring Push Up
10 Thruster 95/65
Double Unders in the first minute, Ring Push Up in the second, Thruster in the third. Continue until 5 rounds of each exercise are complete.
Cool Down
Metcon (No Measure)
4 rounds for quality of:
5 L/5 R Turkish Sit-ups, pick load
10 Landmine Rotations, pick load
Single Arm Farmer Carry, pick load, L 50 ft/R 50 ft
3-4 rounds.