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