Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 5xs:
–:50sec Easy
–:10sec Hard
2xs:
–5 Bombers
–5-10ea Sky Reach
–10 Front Squat
–10 Muscle Clean
–10 Reverse Grip Press
Workout Prime 1x:
–5 BB Thruster
–5 Thruster @ light load
–3 Thruster @ a moderate load
–3 Thruster @ a moderate to heavy load
–2-3 Thruster @ workout weight
Weightlifting
Shoulder Press (1 rep)
Metcon
30 Thrusters (Time)
30 Thrusters, 185/135 lbs
sub: 8 mins
Cool Down
Metcon (No Measure)
3xs:
-10ea Way & Direction Hip Circles
Foam Roll IT Band, Hips & Quads 1x:
–2-3min per side