Wolfe Tribe Fitness – WOD
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