Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row, or Run

3-5 mins

1x

10 ea lying leg swing

10 ea lying leg crossover

5 Rollover v-situps

5ea knee tuck + lung + rotation

2x

10 straight leg sit ups

10 romainian deadlifts

10 bent over row

3-5 strict pull ups or ring row

Primer

6 kip swings

4 t2b

6 deadlifts (moderate weight)

1 rope climb

6 deadlifts (workout weight)

1 rope climb

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12mins of:

12 – Toes to Bar

6 – Deadlift 225/155

1 Rope Climb

Goal: 6+

Cool Down

Metcon (No Measure)

2rds

Tabata Suite Case Holds, pick load

-1-2min per side Banded Lat Stretch

-10 each way Lying Thoracic Rotation w/ a :01sec pause in each direction

WORKOUT OF THE DAY