Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row, Bike, Ski – 3-5 minutes
3 Rounds
– 10 PVC Pass Throughs
– 10 Bootstrappers
– 10 ea Single Arm DB Press
– 30 Plyo Skiers
Movement Prep
– 5 Hang Snatches
– 10 Calorie Row
– 5 Air Squats
– 5 DB Push Press
– 5 Plate Jumps
Metcon
Tribe Tabata (5 Rounds for reps)
8 Intervals of 20 secs work and 10 secs of rest. Rest 1 minute between stations. Lowest score of the 8 intervals counts.
Hang Snatches: 75/55
Row
Air Squats
DB Push Press 50/35
Plate Jumps
Cool Down
Metcon (No Measure)
Midline
– 1 round of Tabata-
alt between Sit Ups and Mountain Climbers