Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds For Quality:

–1min Bike or Row

–20 Plate Overhead Walking Lunge

–10 Straight Leg Sit Up

–5ea Lying Leg Crossover

–8 Kip Swing

–4 Kipping Knee Raise

Workout Prep/ Movement Prime 1x:

–3 Toes to Bar

–10 DB Overhead Walking Lunge

–3 Toes to Bar

–6 Overhead Walking Lunge @ workout weight

Metcon

Metcon (Time)

For time:

– 21 t2b

– DB Overhead walking lunges 50/35 50 ft

– 18 t2b

– DB Overhead walking lunges 50/35 50 ft

– 15 t2b

– DB Overhead walking lunges 50/35 50 ft

– 12 t2b

– DB Overhead walking lunges 50/35 50 ft

– 9 t2b

– DB Overhead walking lunges 50/35 50 ft

Cool Down

Metcon (No Measure)

3 rounds for quality of:

10 Rear Delt Raises, pick load

10 L/10 R Landmine Muscle Snatches, pick load

10 Scap Pull-ups

WORKOUT OF THE DAY