Wolfe Tribe Fitness – WOD

View Public Whiteboard

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

WORKOUT OF THE DAY