Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

5 min

Bike, row, run, or ski

Then

2x

25ft knee tuck + lunge + twist

10 tempo perfect air squats

10 roll over v-sit ups

Run 200m

Primer

4 Elevated Single KB Front Rack Reverse Lunges (light weight)

10 Single Arm KB Front Rack Squats 5ea

Run 100m

2 ESKbFRRL (workout weight)

4 KB Front Rack Squats

Run 100m

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 Elevated Single arm KB Front Rack Reverse Lunges (2plate/1plate)(53/35)

8 KB Front Rack Squats (53/35)

Run 200m

Cool Down

Metcon (No Measure)

4x

30sec Hollow Rock Holds

30sec break

WORKOUT OF THE DAY