12/29/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

8 min AMRAP

– 45 sec row

– 8 boot strappers

– 10 tempo front squats

– 5ea KB Press

– 5ea KB swings

Workout prep

– 5 light thruster

– 5 box jumps step downs

– 5 KB Swings

– 5 thrusters @ workout weight

Metcon

Metcon (Time)

21 – 15 – 9

– Thrusters 95/65

– Box Jumps 24/20

– KB Swings 53/34
Sub 10 mins

Cool Down

Metcon (Time)

Max Hold Reverse Plank x2

Metcon (No Measure)

X2

10 Rower Roll Outs

10 Rower Pikes