Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
@@Bike or Row 5xs:
–:50sec Easy
–:10sec Hard
@@2xs:
–5ea ***Spiderman + Rotation***
–5ea ***Prone Lying Leg Swing***
–8 Goblet Squats
–4ea Alt. Goblet Reverse Lunges
–10 ***Scap Push Up***
–:20sec ***Hollow Hold***
@@Workout Prime 1x:
–5 Empty BB Thrusters
–5 Burpees
–5 Thrusters @ workout weight
–5 Bar Facing Burpees
Metcon
Omar (Time)
For Time:
10 Thrusters, 95#
15 Bar-Facing Burpees
20 Thrusters, 95#
25 Bar-Facing Burpees
30 Thrusters, 95#
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
Cool Down
Metcon (No Measure)
@@***Hip Circles*** 2xs:
–10ea Side & each direction