Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
400m jo
500m row
1 mile bike
Then
2x
10 Sumo Inch Worm w/ pushup
30sec Spiderman planks
10 dive bombers
10 butterfly sit ups w/ reach
Weightlifting
Speed Bench Press (15 – 10 – 10 – 10)
No more than 50% of 1 rep max
Seated DB Press (Alternating: 10-8-6)
Metcon (No Measure)
Accessory work:
Banded Bent over row: speed reps 3×10
DB fly + lateral+45+front: 2×10