Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3 Rounds For Quality:
–60 Jump Rope
–10 Plate Ground to Overhead
–8 Plate Squat + Press Away
–8 Plate Press
–:20sec per side Bird Dog Hold
General Barbell Warm Up 1x:
–10 Bent Over Row
–10 Strict Press
–10 Push Press
Workout Prep 1x:
–20-30 Double Unders
–8 Air Squat
–10 Barbell Push Jerk
–6 Push Jerk @ a light load
–4 Push Jerk @ workout weight
Metcon
Metcon (Time)
5 rounds for time of:
60 Double Unders
30 Air Squats
15 Shoulder-to-Overheads, 135/95 lbs