Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@Bike or Row 5xs:

–:50sec Easy

–:10sec Hard

@@2xs:

–5 ***Bombers***

–5-10ea ***Sky Reach***

–5-10 OHS

–10 Muscle Snatch

–10 Snatch Push Press

Workout Prime 1x:

–5 BB Thruster

–5 Thruster @ light load

–3 Thruster @ a moderate load

–3 Thruster @ a moderate to heavy load

–2-3 Thruster @ workout weight

Metcon

Metcon (Time)

For time:

30 Thrusters, 185/135 lbs

Goal: sub 8 mins

Accessory Work

Metcon (No Measure)

3 rounds for quality of:

8 L Leg Banded Glute Bridges Extensions

L Leg Banded Glute Bridges Extension, 20 secs

8 R Leg Banded Glute Bridges Extensions

R Leg Banded Glute Bridges Extensions, 20 secs

+

Foam Roll IT Band & Quads:

–2-3min per side

WORKOUT OF THE DAY