Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 minutes of Jump Rope

2 Rounds:

–8 Sumo Inchworm

–6ea Single Arm Swing

–6ea Single Arm Push Press

–12 Alternating Goblet Lunge

–4 Box Jump (step down)

Take 5-8 minutes to build to your starting weight in the back squat

Weightlifting

Back Squat (3@70%, 3@80%, 3@90%)

Metcon

Metcon (Time)

For Time

– 40 DB Snatches 50/35

– 30 Box Jumps

– 150 DU

(Cap 8 mins)

— Rest 2 Minutes–

– 30 Box Jumps

– 40 DB Snatches 50/35

– 150 DU

(Cap 8 mins)

— Rest 2 Minutes–

– 150 DU

– 30 Box Jumps

– 40 DB Snatches 50/35

WORKOUT OF THE DAY