Wolfe Tribe Fitness – WOD
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