Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

2xs:

–5ea ***Lying Quad Stretch***

–5ea Samson Lunge

–5 ***Lunge, Lunge, Squat

–:20sec ***Plank-ups***

3 Rounder Prime 1x:

–5 Deadlift (light)

–20 Double Unders

–5 Deadlift (moderate)

–20 Double Unders

–5 Deadlift (workout weight)

–20 Double Unders

Metcon

Metcon (Time)

3 rounds for time of:

10 Deadlifts, 275/185 lbs

50 Double Unders

Goal: sub 5 mins

Metcon (No Measure)

For Quality

20 Strict Toes to Bar

20 DB Press

WORKOUT OF THE DAY