Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY