Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Warm Up 2xs:

–:90sec Bike or Row

–5ea Samson Lunge

–:20sec Childs Pose

–:15sec ea. Side Thread the Kneedle

–:20sec Hollow Rocks

Workout Prime 1x:

–8 Alt. Front Rack Lunges @ a light weight

–8 Push Press @ a light weight

–40 meter Shuttle Run @ a moderate pace

–4 Alt. Front Rack Lunges @ workout weight

–4 Alt. Front Rack Lunges @ a light weight

–40 meter Shuttle Run @ workout pace

Metcon

Metcon (Time)

6 Rounds for Time

8 Alt. DB Front Rack Lunges 50/35

8 DB Push Press 50/35

40m Shuttle Sprint

Rest 1 minute

Cool Down

Metcon (No Measure)

2xs:

–2min per side Standing Pigeon Stretch

–10ea Half Kneeling Thoracic Rotation w/ a :01sec pause in each direction

WORKOUT OF THE DAY