Wolfe Tribe Fitness – WOD

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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

Pull-ups (1 Sets – Max Reps)

WORKOUT OF THE DAY