Wolfe Tribe Fitness – WOD

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Warm-up (No Measure)

5 minutes: row, run, bike or skii

20 Lying Leg Swings

10 Lying Leg Crossovers



**5ea single leg deadlift w/DB**

**10 Lunge, Lunge, Squat**

**10 Dive Bombers***

**10 No Push Burpee**


Metcon (Time)

Teams of 2 or 4

2 Rounds

20 Synchronized Sandbag Bear Complex (40/25)

20 Synchronized Burpees over Sandbag

**sub DBs for sandbags if needed**
Athletes must stand in a M/F/M/F order as they complete their sandbag work. Athletes will complete 20 synchronized sandbag bear complexes as prescribed by the movement standards. Athletes will then complete 20 synchronized burpees over the sandbag. Teams will line perform the burpees with M1 and F1 on one side of the sandbag line, and M2/F2 on the other side of the sandbag line. When the teams have completed all 20 burpees, they will complete another round of sandbag bear complexes and burpees over the sandbag.

Accessory Work

Metcon (No Measure)

Seated Good Morning 8-8-8-8

Cool Down

Metcon (No Measure)

@@Foam Roll

–2min Upper/Mid Back

–1-2min ea. Lats

–2min ea. Quads/ IT Bands