Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY