Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Choose 1:
–800m Run
–1000m Row
–2km Bike
2xs:
–50ft Plate OH Walking Lunge
–50ft Single Arm OH DB Walk (right)
–50ft Single Arm OH DB Walk (left)
–:20sec Side Plank (right)
–:20sec Side Plank (left)
Metcon
Metcon (Time)
3 rounds for time of:
L Arm Suitcase Walking Lunge, 50/35 lbs, 50 ft
15 L Arm Dumbbell Snatches, 50/35 lbs
R Arm Suitcase Walking Lunge, 50/35 lbs, 50 ft
15 R Arm Dumbbell Snatches, 50/35 lbs
Goal: sub 13 mins
Cool Down
Metcon (No Measure)
For quality:
Bent Knee Hollow Hold, 30 secs
10 Cat Cows
Bent Knee Hollow Hold, 30 secs
10 Cat Cows
Bent Knee Hollow Hold, 30 secs