Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike Row Run 3-5 mins

Dynamic Warm Up

General Dumbbell Warm Up (light) 1x:

–8 Dumbbell Push Ups

–8 Dumbbell Deadlifts

–8 Dumbbell Power Clean

–8 Dumbbell Squats

–8 Dumbbell Push Press

Workout Prime 1x:

–3 “Man maker” @ light weight

–1 “Man maker” @ workout weight

Metcon

The Man-Maker (Time)

For time:

50 Man Makers, 50/35 lbs

1 rep = Renegade Row + Push-up + Squat Clean + Shoulder-to-Overhead + L Overhead Lunge + R Overhead Lunge

Goal: sub 18 mins

WORKOUT OF THE DAY