Wolfe Tribe Fitness – WOD

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

–3-5min

2-3xs:

–8ea ***Single Leg DB Deadlift***

–6ea ***DB Alt. Cossack Squat***

–:45-1min ***Alt. Dead Bug***

Prime1x:

–6 Burpee w/ Dumbells

–6 DB Front Squat

–4 Burpee w/ Dumbells

–4 DB Front Squat

Lighter load than workout weight.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Dumbbell Burpee, 50/35 lbs

Dumbbell Front Squat, 50/35 lbs

Goal: sub 12 mins

Cool Down

Metcon (No Measure)

3 rounds for quality of:

20 GHD Sit-ups

Double Kettlebell Front Rack Carry, 70/53 lbs, 100 m

15-20 GHD Sit-ups

WORKOUT OF THE DAY