Wolfe Tribe Fitness – WOD
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