Wolfe Tribe Fitness – WOD
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