Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run 5xs:

–:50sec Easy

–:10sec Hard

1-2 Rounds:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V-Sit

–5ea Spiderman

Dumbbell Snatch Warm Up 1-2xs:

–5ea Dumbbell Deadlift

–5ea Dumbbell Swing

–5ea Dumbbell Clean & Jerk

–5ea Dumbbell Snatch

Back Squat Build Up Sets 1x:

–10 Empty Barbell Back Squats

–8 Back Squats @ a light load

–6 Back Squats @ a moderate load

–4 Back Squats @ working weight

Metcon

Metcon (Time)

3 rounds for time of:

20 Dumbbell Snatches, 70/50 lbs

10 Back Squats, 225/155 lbs

Goal: sub 12 mins

Accessory Work

Metcon (No Measure)

3 rounds for quality of:

10 Ring Walk Outs

10 Seated Barbell Good Mornings, pick load

20 Russian Twists, pick load

WORKOUT OF THE DAY