08/07/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@Bike or Row 5xs:

–:50sec Easy

–:10sec Hard

@@2xs:

–1min Jump Rope (any variation)

–10 ***Bootstrappers***

–5ea Reverse Lunge to Opp. Heel Touch

–10 Med Ball Squats

–10 Med Ball Push Press

@@Barbell Warm Up 1x:

–5 Strict Press

–5 Good Mornings

–5 Tempo Back Squats

Weightlifting

Back Squat (1 Rep Max (increase from last week))

Shoulder Press (1 Rep Max (increase from last week))

Cool Down

Metcon (No Measure)

For quality:

2×15 Seated Dumbbell Press, pick load

2×10 Tricep Push Downs

2×10 Barbell Rows, pick load