Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row:

–5-10min @ an easy pace

2-3xs:

–10 ***Bootstrapper***

–:20ea Side Plank

–:20ea ***Bird Dog***

–10 Stiff Leg Deadlift

–10 Bent Over Row

–10 Good Morning

Weightlifting

Metcon (No Measure)

Deadlift 1×3 at 80% 1RM

Deadlift 1×3 at 80% 1RM

Deadlift 1×3 at 80% 1RM

Deadlift 1×3 at 65% 1RM

Deadlift 1×3 at 65% 1RM

Deadlift 1×3 at 65% 1RM

Rest 2 mins between sets.

Metcon (No Measure)

For quality:

3×5 Power Shrugs, pick load

3×5 Stiff Legged Deadlifts, pick load

3×5 Bent Over Rows, pick load

3×5 Underhand Lat Pull Downs, pick load

3×5 Good Mornings, pick load

Power Shrugs- at 60% of original deadlift max

Rest 1:30-2 mins between sets.

WORKOUT OF THE DAY