Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Run 400m
2xs:
–5 Inchworm + Push Up
–5-10 Bootstrappers
–5ea Lateral Lunge
–:20sec Hollow Rocks
Barbell Warm Up 1x:
–5 Bradford Press
–10 Goodmorning
–10 Alt. Reverse Lunges
–10 Back Squats
Workout Prime 1x:
–Run 100m
–8 Back Squats @ a light load
–Run 100m
–6 Back Squats @ a moderate load
–Run 100m
–4 Back Squats @ workout weight
Metcon
Metcon (Time)
For time:
Run 800m
20 Back Squats, 225/155 lbs
Run 400m
10 Back Squats, 225/155 lbs
Goal: sub 10 mins
Cool Down
Metcon (No Measure)
1x:
-:90sec ea. Side Z-Stretch
-:90sec ea. Side True Hip Flexor Stretch
-2-3min Foam Roll Mid, Upper & Lower Back