Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 3xs:
–:45sec Easy
–:15sec Hard
Dynamic Warm Up 1x:
–5 Inchworm + Push Up
–10 Alt. Prone Lying Leg Crossover
–10 Alt. Kneeling Shoulder Taps
–10 Alt. Spiderman Lunge + Rotation
–10 No Push Up Burpees
General Dummbell Warm Up 1x:
–10 Dumbbell Deadlifts
–10 Dumbbell Bent Over Row
–10 Dumbbell Hang Power Clean
–5-10 Dumbbell Strict Press or Push Press
-Use a light pair of DB’s
Metcon
Metcon (Time)
For Time:
50 dumbbell burpee + power clean + push press 50/35lb
Every Minute in the Minute starting at 0:00, perform 3 HRPU
Cool Down
Metcon (No Measure)
1x:
–10ea Lying Thoracic Rotation
–1min Childs Pose
–:30sec ea. Thread the Needle