Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Choose 1:

–400 Meter Jog

–500 Meter Row

–1.2k Rogue Echo Bike

Workout Prep/ Movement Prime 1x:

3-5 Box Jump

3-5 Jumping Pull Up

3-5 Synchronized KB Swing

3-5 Synchronized Walking Lunge

3-5 Push Press

3-5 Back Extension

3-5 Partner Wall Ball

3-5 Burpee

10 Double Under

Metcon

Metcon (Time)

Teams of 2 – For time:

50 Box Jumps, 24/20 in

50 Jumping Pull-ups

50 Synchronized Kettlebell Swings, 35 lbs

50 Synchronized Walking Lunges

50 Push Press, 45 lbs

50 Back Extensions

50 Partner Wall Balls, 20/14 lbs

50 Burpees

50 Double Unders

Complete in teams of 2. All movements that are NOT synchronized have athletes sharing the work to complete the rep ranges. Movements that ARE synchronized is reps/person

Double Unders- each

Goal: Sub 20 min

WORKOUT OF THE DAY