Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Run, Bike, or Row 1x:

–2-3min @ a moderate pace

2 Rounds:

–10 Alt. Hanging Hip Touch

–20 Band Pull Aparts

–15 Band Bent Over Row

–10 KB Sumo Deadlift

–8ea Side KB Clean

Workout Prime 1x:

–4-6 Alt. Goblet Step Up @ workout weight

–3-4 Ring Push Ups

–4-6 Russian Swing @ workout weight

–25 Double Unders

Metcon

Metcon (Time)

5 rounds for time:

12 Alternating Goblet Box Step Ups 70/53

12 Ring Push Ups

12 Russian KB swings 70/53

48 Doubel Unders

Cool Down

Metcon (No Measure)

Couch Stretch, 2 mins/side

10 Cat Cows

Roll/Smash IT Bands, 90 secs/side

10 Cat Cows

Pigeon Stretch, 90 secs/side

10 Cat Cows

WORKOUT OF THE DAY