Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 3-5xs:

–:45sec Easy

–:15sec Hard

2xs:

–10ea. ***Spiderman***

–10 Goblet Squat

–:30sec Plank Hold

–3ea. KB Front Rack Single Side Lunge

–3-5ea. KB Push Press

Optional Workout Prime 1x:

–10 BB Front Rack Lunge

–5 BB Thruster

–6 Front Rack Lunge (workout weight)

–3 Thruster (workout weight)

Metcon

Metcon (Time)

For time:

DB Front Rack Walking Lunge,50/35lbs, 100 m

Every 10 steps complete:

3 Thrusters, 135/95 lbs

Goal: sub 15 mins

Cool Down

Metcon (No Measure)

Foam Roll Glutes 1x:

–2-3 min per side

***Pigeon Stretch*** 1x:

–1-2min per side

WORKOUT OF THE DAY