Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Easy AMRAP x 8-minutes:

–200 Meter Run

–6 Inchworm + Push Up

–12 Medball Deadlifts

–6 Medball Squat

–12 Pike Compression

Workout Prep/Movement Prime 1x:

–5 Medball Clean @ workout weight

–3 Kip Swing + 3 Kipping Knee Raise

–100 Meter Run (hard)

–5 Medball Clean @ workout weight

–3-5 Toes to Bar or Variation

–100 Meter Run (hard)

Metcon

Metcon (Time)

3 rounds for time of:

40 Med Ball Cleans, 20/14 lbs

20 Toes-to-bars

Run, 400 m

Metcon (No Measure)

For quality:

Banded Plank Hold, 1 min

GHD Hollow Hold, 1 min

Banded Plank Hold, 45 secs

GHD Hollow Hold, 45 secs

Banded Plank Hold, 30 secs

GHD Hollow Hold, 30 secs

WORKOUT OF THE DAY