Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2-3 Rounds:

–30 Plyo Skier

–15 Air Squat

–10 Ring Row

–5 Inchworm + Push Up

–100m Run

Deadlift Build Up Sets

–10 Barbell Deadlift

–5 Deadlift @ a light load

–3 Deadlift @ a moderate load

–3 Deadlift @ a moderate to heavy load

–3 Deadlift @ a heavy load

–3 Deadlift @ a heavy load (optional set)

Workout Prime 1x:

–3 Deadlift @ workout weight

–3 Burpee Pull Ups

–6 Wall Balls

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 30 mins of:

Run, 200 m

10 Deadlifts, 315/275 lbs

Run, 400 m

20 Burpee Pull-ups

Run, 600 m

30 Wall Balls, 20/14 lbs

Goal: 3 rounds

WORKOUT OF THE DAY