Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY