Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Easy AMRAP x 8minutes:
–:45sec Row, Bike, or Run
–5ea Spiderman Lunge + Rotate
–10 Medball Deadlifts
–10 Medball Squat
–10 Medball Push Press
–5 Box Jump (step down)
General Barbell Warm Up 1x:
–10 Sumo Deadlift High Pull
–5 Power Clean
–10 Push Press
Movement Prep/Workout Prime 1x:
–3-5 Wall Balls
–3-5 Sumo Deadlift High Pull @ workout weight
–3-5 Box Jump
–3-5 Push Press @ workout weight
–:30sec Row
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest